Easton CrossFit Gym, Personal Training, Workouts

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MONDAY
Warm up:  200m Row,  Monster Walks (1 lap), 3 sets: 10 SLRDL each leg, 20s side plank hold, 10 clean and press with empty bar

Power Snatch or Clean
(65%/2)3

Back Squat
(70%/3)3

Conditioning
AMRAP 15:
60 DU (sub small box step up-20 reps)
30 Calorie Row
15 OHS (115/80)

Gymnastics Conditioning
Pull up Progression: 5 RR/banded strict/jumping negative/CTB/ muscle up
Rest :30 between sets, 7 sets total

TUESDAY
Warm up:  400m Row:  200 easy, 200 fast, Tabata (alt), light KB swing, goblet squat, OH hold. 2 rounds.  

1. Conditioning
For Time: 
50/35 Calorie Schwinn (35/25 Assault)/Row
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

Group Burgener Warm up

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)

3. Unbreakable shoulders
1 arm OH carry 40’ each arm
Theraband protocol 8 reps each

WEDNESDAY
Warm up:  200m Row, Monster walk, Then 10 SLRDL, 10 Dead bugs, 10 banded goodmornings, 10  single leg hip bridge,  (no more than 8 minutes)

Complete as many rounds as possible in 12 mins of: 
8 Ring Rows
Max Effort L Sit
8 Push-ups
Farmer Carry, pick load, 80 ft

 Front Squat
(70%/2)3

Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)
THURSDAY

Push and Press couplet
10! Floor press/Bench Press
Ring row

Complete as many rounds as possible in 15 mins of: 
6 Muscle-ups
12 Dumbbell Squat Clean and Jerks, 50/35 lbs
20/24 Row Calories

FRIDAY
Warm up:  200m Row,  banded goodmornings, SLRDL,  bird dog holds, PVC OHS facing wall

Pausing Squat Clean
First Pause – 3 Inches off the floor (bar is just past mid shin)
Second Pause – Catch Position (bottom of front squat)
8 Sets, add weight each set, start at 50% 1RM clean, if known. 

Conditioning
5 RFT: 
10 Power Snatches (95/65)
10 Box Jump Overs (24/20")
 
Tabata plank, weighted.  Front and side planks, alternating

SATURDAY

Group Burgener and Skill Transfer,  Push jerk practice

1. Barbell Conditioning
EOMOMx12:
3 Power Cleans + 3 Front Squats
3 Push Jerks 

2. Conditioning
For Time: 
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

Sunday
TBA