CrossFit Easton MD Personal Training, Weight Loss Programs, Boot camps 20170731

Weight Loss Camps EAston MD

MONDAY
run/row 400,  bear crawl, shoulder distraction 1 min each side. 
1st pull, High pull, power catch (snatch drop and land), power snatch-  Repeat each movement 5 times with PVC, then a barbell. 

5 minutes to build to working weight for: 
Snatch
60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3


 Back Squat
(80%/5)5

 Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55) (if you snatch less than 95, modify this weight)

Modifications for Running:
1) 200 Meter Runs per  round for slower or new runners
2) 500/400 Meter Row
3) 25/18 Calorie Assault Bike

TUESDAY
30s Slow Row + 30s Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

5 push jerks, 5 Thrusters, 5 Pull-Ups, 5 Burpees x 3

Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.
Have the athletes lay on their chest, elbows out in front (arms bent at 90 degrees). Two goals – elbows as far away from the torso as possible closing the gap between the armpit and the floor, and keeping elbows tight together.

EMOM 7:  5 clean and push jerk  (choose a weight that you can complete all reps with)

Conditioning
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

You are looking for a weight that you can do for 30 reps, unbroken, when  rested. 

WEDNESDAY

30 Seconds of Single-Unders followed by…
5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats
20 Seconds of Faster Single-Unders followed by…
5 Alternating Spidermans (each side)
10 Seconds of Double-Unders, followed by…
3 Walkouts

Repeat once more for a total of two rounds.

Following, with empty barbells:
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean

 EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

THURSDAY
Warm up:  
30s easy rowing, 30s situps
30s moderate rowing, 30s spiderman lunge
20s hard row, 20s push ups

(Rowing or bike) 

1 Round:
10 Calorie Bike
3 Toes to Bar
6 Reverse Lunges (half of working load)
3 Strict Ring Dips

Build to working load for the day, followed by one more round:

1 Round:
10 Calorie Bike
3 Toes to Bar
6 Reverse Lunges
3 Strict Ring Dips

Butterfly Stretch – 1:00
Pigeon Pose – 1:00 each side

3 Rounds not for time
40/30 Calorie Schwinn Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)--these should be unbroken
9 Strict Ring Dips

FRIDAY
Activation warm up:
Walking Quad Stretch
Soldier Kicks (straight leg to opposite hand)
Walking Samson Stretch
Spidermans
Bear crawl

Side Shuffle (facing in)
Side Shuffle (facing out)
Skip for Height
Skip for Length
Butt Kickers
High Knees

Barbell warm up
modified Burgener in clean position:  dip shrug, hi pull, muscle clean, front squat, jerk, goodmorning.  5 reps each, 5 sets.  

Clean & Jerk
60%/3+1
65%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/1)3

Front Squat
(80%/5)5

Conditioning
For Time:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
for this workout, if you do not have HSPU, you will perform DB strict presses, seated.  Build to working weight by performing 3-2-1 DL/HSPU


SATURDAY

30 second rotations x 2 sets
Jumping Jacks
Active Spidermans
Active Dive-bombers
Active Samson
Slow Air Squats

then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Practice warm up:
Partner 1: 
2 Thrusters
1 Rope Climb
4 Box Jumps

Partner 2:
100m Sandbag Run

“31 Heroes” 
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Sandbag (45/25)

SUNDAY

Couch Stretch – 1:00 each side

Pigeon Pose – 1:00 each side

Banded Shoulder Distraction – 1:00 each side

Elevated Childs Pose (box/bench) – 2:00

400 Meter Run or 500 Meter Row
————————————————
3 rounds:
5 Push-ups, 7 Sit-ups, 9 Squats
————————————————
1:00 PVC Pass Throughs
1:00 Alternating Spidermans
———————————————— 
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

“Fins Out”
4 Rounds:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds