Chelsea Fitness Training Centre


072719-080319 group class workouts

Saturday 7/27/19

 

 

WOD (10-55)

“Manion”

 

7RFT

400m Run

29 Back Squats 135/95, 95/65, 65/45, 35/15

 


 

Barbell Awesomeness


Clean & Jerk Progressions Every 90 seconds, for 9 minutes (6 sets): Power Clean + Jerk Dip + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Power Clean *Sets 3-4 = @ 85% of 1-RM Power Clean (50+: 82.5% of 1-RM Power Clean) *Sets 5-6 = @ 90% of 1-RM Power Clean (50+: 85% of 1-RM Power Clean)

(Perform a power clean, perform a jerk dip, then perform a jerk)

Overhead Squat Progressions Every 2 minutes, for 8 minutes, complete (4 sets): Overhead Squat x 2 reps @ 3111

 

 

Sunday 7/28/19


 

WOD

6 rounds (30 min cap)

15 RKBS [70/53]

50 Double unders (same # singles) *90 second cap

15 Goblet Squats [70/53]

50 bicycles (per side) (or total for any really deconditioned athletes) 

:60 rest

 

 

TESTING WEEK

 

Monday 7/29/19

 


 


 

Strength/Skill (10-40) EMOM X 15

Find 1 RM Snatch (Squat or Power)


 

WOD (40-55) Cap 7

“Randy”

75 Power Snatch for time 75/55, 55/45, 45/35, 25/15

 


 

Tuesday 7/30/19

 


 

Strength/Skill (10-40) EMOM X 15 

Find 1 RM Clean and Jerk

 


 

WOD (40-55) Cap 10

“Fran”

21-15-9

Thruster 95/65, 65/45, 45/35, 25/15

Pull Up

 


 

Tuesday cardio kickboxing Warm up same as class

Skill 1234 combo Coach swings pad

Work out Fighting Fran 21-15-12-9 Jumping pull up DB thrusters 1234 combos

 

 

Wednesday 7/31/19

 


 

Strength/Skill (10-35)

Bench Press 5x2  E2MOM


WOD (35-55) Cap 10

“Elizabeth” Power Clean Version

21-15-9

Power Clean 135/95, 95/65, 65/45, 45/35

Ring Dip (Scale with bar dips, banded dips,matador, Push Ups)

 


 

Thursday 8/1/19

 


 

WOD 1 (10-30) (Get this done quickly to have time for DT)

Baseline

 


 

WOD 2 (35-55)

“DT” (10 Min Cap)

5RFT

12 Deadlift 

9 Hang Power Clean

6 Push Jerk 

155/105, 105/75, 75/55, 45/35


 

 Thursday cardio kickboxing

Warm up same as class

Skill Ground & pound

Workout Pounding DT 5 rds for time 12 DeadLift 9 ground & pound 6 push press

 

 

 

 

Friday 8/2/19

 


 

Strength/Skill (10-30)

Back Squat 5x2 E2MOM


 

WOD (30-55) Cap 18

“Helen”

3RFT

400m Run

21 AKBS 53/35

12 Pull Up (Strict Banded for scale)

 


 

Saturday 8/3/19

 


 

Strength/Skill (10-30)

Deadlift 5x2 E2MOM


 

WOD (30-55) Cap 15 

“½ Holleyman”

15 RFT

5 Wall Ball (20/14)

3 Handstand Push Ups

1 Power Clean (225/155, 155/105, 105/75, 75/55)

 


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