CrossFit Easton MD, Personal Training, Weight Loss, Boot Camps 20170724

Personal Trainer Easton

MONDAY
 Warm up:   Run/Row 2 min, bear crawl
4x 10 reps each: push ups, PVC dislocates, OHS facing wall,  OH lunge, 

 Overhead Squat
(70%/3)3

 Conditioning
21-15-9:
DB Snatches (50/35)
Calorie Row

...Directly into...

21-15-9
Box Jump Over (24/20)
Pull-Ups

TUESDAY
Warm up:  run/row, theraband protocol
Burgener warm up

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches
Minutes 6-10: 5 Clean and Jerks

2. Conditioning
AMRAP 5
7 Rounds of "The Chief" (115/80)
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Max Calorie Assault Bike/row Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Calorie Assault Bike/row Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Calorie Assault Bike/row Time Remaining

WEDNESDAY
Warm up:  run/row/bike
Monster walk, 20 air squats, 20 hip bridges, 20 cossack lunges w/kb, 

Clean deadlift (1st and 2nd pull)  8x3, 60% clean

Back Squat
(75%/5)3

Conditioning
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95)

THURSDAY
Run/Row/Bike 2 minutes
20 Each/Second :  single leg hip bridge
SLRDL (NO WEIGHT)
inchworms
Side plank
Bird dog
Banded ankle distraction. 

Skill circuit:
Five sets of
10 Snatch 1st and 2nd pull (vertical shins, bar to pockets)
ME handstand hold/taps/kipping hspu (as many as you can do without stopping)
1 minute of burpees
10 kipping pull ups in hollow position or hollow hold on floor or hollow hold on bar
SLRDL--weighted if able,  10 each leg
Barbell hip bridge 15 reps AHAP (use noodles for comfort)

Rowing:  200m x 10, rest 30s keep the same pace (2k pace or better).  No talking. Look at the monitor. 

FRIDAY

Warm up:  400m Run/Row/2 min bike
Activation warm up:
As a group:  (10 min)
From the top:  (coach will demo each movement and class will execute 5-10 rep)
    Hi hang snatch shrug 5-10x,
     hi hang snatch hi pull 5-10x, 
    hang muscle snatch 5-10x, 
    OHS 5-10x (stretch as needed)
    Repeat with clean/Front squat
    Jerk technique
From the bottom:
    Snatch first and second pull,  snatch
    clean first and second pull, Clean

Individually  move directly from 1 to 2 to 3, no rest. (10 Min)
1. Snatch
60%/2
65%/2
70%/2
(75%/1)5

2. Clean & Jerk (10 min) (squat clean)
60%/2
65%/2
70%/2
(75%/1)5

3. Front Squat (10min)--coach may leave this out.
(70%/5)3

4. Conditioning--you need a box and a ball and your barbell.
AMRAP 20: (or time remaining)
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar (hanging knee raise)
30 Chest to Bar Pull-ups (V ups)
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups (dips)

SATURDAY

1. Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

2. Conditioning
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…

SUNDAY 

1. BTN Push jerk:  Build to a set of 3 moderately heavy

2.  Circuit: 5 rounds: 10 SLRDL .  12 GHD sit ups, 8 seated presses (db)  

3.  20-16-12-8-4
Goblet squats, ring rows, burpee