Easton Gym CrossFit, Personal Training, Weight Loss Program 20170522

Gym Easton Weight Loss

MONDAY
Warm up: 400m Run/Row,  Then 3 rounds of:  tabata single arm kb thruster,  kb swing, stepping lunge.  
Shoulder mobility 

Strict press to push press  5x5, 3x3.  Complete a 5x5 strict press at 80% 1rm,  if you don’t know it, find it:  5-3-2-1-1-1.. Then Complete a 3x3 push press at 95% 1rm strict press.  Lift E2M

12 min AMRAP
10 Wall /balls
10 Ring Push ups
12 Back Stepping Lunge  95/135

Tuesday
Warm up:  400 run/row,  7 min:  5 bear complexes + 5 pull ups

Box Squats- 10x2, emom, 70% 1rm

For Time
10-8-6-4-2 Squat Clean, burpee over the bar, CTB 95/135

Stamina:  E2M for 5 sets
200 m row,  10 kbs

Mobility:  Pigeon, iron cross, scorpion, lat smash and roll.  1 minute each. 

Wednesday
Coach’s choice warm up
Partners:  Teams of 2
50 cal row/bike
50 Ring Rows
100 burpee box jumps
100 air squats
200 DU
200 push ups

1 mile recovery run. Or for time. 

Thursday
Warm up:  400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 push press
5 back squats
5 good mornings

EMOM, Power snatch
1 snatch deadlift, 1 power snatch,  stay light for technique. 

20 minutes:
1 snatch deadlift, 
2 power snatch, 2 OH Stepping lunges, 3 back squats  


Friday
400m run/row
3 rounds with empty barbell
5 deadlifts
5 muscle cleans
5 push press
5 back squats
5 good mornings

Met con:
E4Mx4

5 Deadlifts, 225/185 lbs
10 Jumping Back Squats, 35/55 lbs
30 DU

Kettlebell ladder (1-2-3-4-5) x 5

Saturday
Warm up:
400m run/row
Bear crawl, spider man lunges, 20 air squats, 20 banded goodmornings, 20 power cleans (empty bar)

30 mins of:
Sled Push, 95/65 lbs, 40 ft
7 Squat Cleans, 135/95 lbs
200m Sandbag run
14 Burpees