Boot Camp

Easton Gym CrossFit, Personal Training, Weight Loss Program 20170522

Gym Easton Weight Loss

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

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. 

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. 

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  

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

Met con:

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

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

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

Easton Personal Training Gym and Nutrition Coaching, Balanced Habits, CrossFit Workouts 20170327

CrossFit Easton Personal Training


Warm up:  
Tabata intervals 4 rounds at the rower before rotating all the other moves for 4 cycles:
Row, KBS, push up, air squat, burpee

Met Con:
4x 4:00 AMRAP: 
1 Rope Climb
12 Medicine Ball Cleans, 
20 lbs 12 Box Jumps, 24 in
12 Row Calories
Resting 3 mins between each AMRAP.

Skill work:
The Barbell Snatch:  Burgener warm up with PVC or weight of choice


Warm up:  500m Row,  Banded Monster Squat Walks in a square,  Spiderman Lunges, 25 KBS,  20 walking lunges

Skill:  Back Squat 5 minute instruction/review

Met Con:
20 Back squats
Then 4 rounds of:
40’ OH plate lunge
200m Row
40’ OH plate lunge
10 db or bb strict press (65/95)  (db as able)

EMOM:  10 KBS and Plank


Warm up: Run Row 200m, Bear crawl, then as a group Burgener Warm up for the clean

Skill:  The Clean
Perform EMOM  1 Hang power clean and 1 Front squat, building weight as able for 15 minutes

Met Con:  5rft  
15 HPC
20 burpees over the bar
25 sit ups

Warm up/Work out  First 2 rounds at warm up pace, then last 3 rounds at met con pace
200m Row or run
10 burpees
12 wall balls
14 med ball cleans
16 med ball slams

Skill:  Power snatch:  Dip, Zip, Flip

Skill work, EMOM x 20
1.  Box Jumps x10
2.  Power Snatch x 8
3.  Farmer carry 100’
4.  Sandbag get ups for the minute

Friday Partner Workout
Warm up:  coach’s choice

Working in teams of 3
100 wall balls
100 calorie Row
100 kbs
200 sit ups
200 DUs
200 walking lunges
400m Farmer Carry every body goes, one person carries at a time. 


Learn your lifts:

Front squat,  Bench, Deadift:

Front Squat/Pull up:  5x8 each,  superset

Bench/Pendlay Row:  5x8 each, superset

Deadlift/Rest 5x8, lift e2m

Met con:  4x400m run

Clean deadlift:  10x 2 EMOM,  60%    

Power clean
Warm up sets:  5@50%, 5@60%  
3 reps at each percentage 70-75-80.  Do this for 5 sets (9 reps per set)
 EMOM: 1 push press, 1 push jerk, 1 split jerk  15 sets. 
Met Con:  5 rounds, 2 minute rest between rounds
10 box jumps
10 kbs
10 ttb