Easton Gym Personal Training CrossFit Weight Loss Program 20170508

Personal training crossfit easton weight loss

MONDAY
2 rounds for time of:
Run, 200 m
9 Kettlebell Swings
6 Kettlebell Thrusters
Handstand Hold, 30 secs

Each for distance:
Row:  10x 30 secs, 1 minute Rest

Complete as many rounds as possible in 10 mins of:
10 Deadlifts, 225/155 lbs
30 Double Unders
HSPU x 15

Note:  the class may be divided, one half rowing, the other does the triplet. 

TUESDAY

Warm up:  Row  and mobility as needed, then complete as many rounds as possible in 7 mins of:
6 Burpee Tuck Jumps
5  Push-Ups
5r 5l dumbbell thruster
20 Double Unders

A note on this:  go light.  
Tabata Power Snatch, 75/55 lbs
Rest 1 min
Tabata Burpee Box Jump Over, 24/20 in
Rest 1 min
Tabata Push Press, 75/55 lbs
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Back Squat, 75/55 lbs

Complete as many rounds as possible in 10 mins of:
6 Turkish Get Ups, pick load
12 Pistols

WEDNESDAY

8 min Warm-up AMRAP
Row 250m
10 Kip Swings
10 Handstand Shoulder Taps (5 each arm)
10 Ring Rows
10 Squat Jumps

2011 Regional Event 1
Run 1K, 30 HSPUs, Row 1K  (Run 800+200)
*15 min time cap*


Every 2 min x 5
8 Pull-up
5 Toes-to-bar
 3 Bar Muscle-up
*Goal is to do this unbroken. Modify reps as needed.  
 
Scaling option:
8 ring rows,
5 ring push ups
5 KTE


5 minute  Double Unders

THURSDAY
Warm up:  200m row, 8 ring rows, 8 push ups, Shoulder mobility and other mobility (only 1 round)

Baseline:  500m Row, 40 squats, 30 sit ups, 20 Push ups, 10 pull ups. For Time

50 Burpee box jump for time

100 KB swings for time (35/55)

5x 200m Run,  same pace each round


FRIDAY

Row or run 400 m then

Complete as many rounds as possible in 8 min of:
12 Wall Balls
9 Med Ball Sit Ups
6 Pull-ups

Alternating TABATA x 8 Rounds:
Plank Hold
Handstand Walk/Hold*

*Work where you are in the progression
Choose from the following:
Level 1: Piked Inverted Hold (feet on box or against wall)
Level 2: Handstand hold against wall
Level 3: Wall Walks
Level 4: Shoulder Taps Against Wall
Level 5: Handstand Walk Forwards
Level 6: Handstand Walk Cycling Through: Forwards, Backwards, Sideways (R, L) 

Complete as many rounds as possible in 12 mins of:
7 Double Kettlebell Thrusters, 55/35 lbs
max rep Double Kettlebell Bent Over Rows, 55/35 lbs
Rest 1 min

As many reps in 7 mins as you can of:
Wall Ball, 20/14 lbs


SATURDAY
Warm up:  Row/run 400m, then  Complete as many reps as possible in 7 minutes:
15 KBS
5 kb cleans each arm
5 goblet squats

20 Minute AMRAP

4 Wall Walks
6 STS
8 Pull ups
10 goblet squats
12 burpees

Tabata alternating side planks


SUNDAY
Warm up:  2 rounds for time of:
12 Single Arm High Pulls
12 Single Leg Romanian Deadlifts
Single Arm Overhead Carry, 80 ft

Skill work:  Muscle clean technique

E2MOM,  3 Muscle cleans, build  10 sets. 


  Cycle through these complexes 5 min each:

  Clean Barbell Complex:
  3 Hang Muscle Cleans
  3 Front Squats
  3 High Hang Squat Cleans
  3 Hang Squat Cleans (with hinge at hips)

  Jerk Barbell Complex:
  3 Jerk Balances (moving feet)
  3 Jerk Balances (no moving feet, in receiving position)
  3 Tall Jerk
  3 Split Jerks

1 Hang Squat Clean & Jerk, pick load
Every 1 min for 15 mins.

For time:
Sled Drag, 135/90 lbs, 800 m