Chelsea Fitness Training Centre


071319-072019 group class workouts

Saturday 7/13/19

 


 

 

Larrys Birthday wod

FILTHY FIFTY

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions/ suopermans

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

Cool Down/Stretch (55-60)

 

Barbell Awesomeness


 

 

EMOM – 15 min

o Interval 1-5: Muscle Clean + Strict Press x (1+1)

▪ Start @ 40% - 55% of 1RM C&J

o Interval 6-10: Power Clean + Push Press x (1+1)

▪ Start @ 60% - 75%

o Interval 11-15: Clean + Jerk x (1+1)

▪ All @ 80%

STRENGTH

• Front Squat

o 5 x 5 @ 75%

 

 

Sunday 7/14/19


 


 

WOD (20-55) 35 Min CAP (Many will not finish) it’s a baseline for next time. 

“DANIEL” Option to do with partner today or Solo.

50 Pull Ups (Scale to 25, then scale to jumping, then finally 25 Ring rows)

400m Run

21 Thrusters (95/65, 65/45, 45/35, 25/15) (I would make this 40 thrusters if with partner)

800m Run

21 Thrusters (Would make this 40 thrusters if with partner)

400m Run

50 Pull Ups

 

If with a partner I would say split everything except the 400s do those together, split the 800 if needed. 

 

Monday 7/15/19

 


 

 

Strength (10-30)

E3MOM

BSQ 5x8

 

WOD (30-55)

E2MOM 18 MIN (3x)

  1. Run 400 (scale to 300, then to 200)
  2. 30 T2B (scale to 45 sit ups)
  3. 40 Push Up (scale however possible, force quality reps, full depth, use barbells on racks if needed, or boxes can be used as well)

 

Cool Down/Stretch (55-60)

 

Tuesday 7/16/19

 


 

Gross Conditioning (10-25)

12 WB EMOM for 12 Min

(30/20, 20/14, 14/10, 10/8)

 

WOD (25-55) CAP 15 min

-warm up shoulders quick, CD Swings, Strict Pull Up

 

15 12 9

 Burpee box jump over ( 24/20)

12  9  6 

BMU (Scale to C2B, then Pull Up, then do (21/15/9) strict banded pull up or ring row, be careful of the negative)

 


 


 

 

 

Tuesday STRIKING

Warm up 6 min 100 m jog 5 sprawls 10 pvc good morning

Skill Ground & pound

Conditioning 6 slam ball & 1,2 combo for rest of min OTM 12 min

 

Workout 15,12,9- bbso 12,9,6- ground & pound

 

 

 

 

 

 

Wednesday 7/17/19

 


 

 

Strength (10-30)

E2MOM

DL 5x5

(in between sets, do down and backs to warm up for run)

 

Conditioning (30-55)

3RFT

800m Run

1.5/1.3 Mile Bike

 


 

Thursday 7/18/19

 


 

Strength (10-30)

E2MOM

Bench press 5x8


 

WOD (30-55) Time Cap (18mins)

3RFT

30/25 Cal Row

15 Push Jerk 185/125, 135/95, 95/65, 65/45

3 Legless Rope Climb (with legs, then scale to 1 with legs, then scale to 5 Up/Dows)

 



 

Thursday-STRIKING Warm up 6 min 10 cal row 10 Light dB Push Press  5 push ups

Skill 1,2,3,4 combo

Strength Bench press 5x8

Work out 3rds for time 20/15 cal row 15 DB Push Press 10 (1,2,3,4 combo) ? Time cap what’s left

 

 

 

 

Friday 7/19/19

 


 

Strength/Oly (10-40)

Every 1:30 x 15 (22:30 total)

PCL + Jerk + FSQ + Jerk

 

WOD (40-55)

AMRAP 10

10 Push Up

15 Air Squat

20 Sit Up

 


 

Saturday 7/20/19

 


 

WOD (20-55)

With a Partner, split as needed.

4 RFT

25 DL (225/155, 155/105, 105/85, 75/55)

25 Pull Up (any scales they want today are fine)

25 Burpees

25 HSPU (Strict DB Press, make sure we are trying to increase weights every couple of times these pop up in workouts)

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