Chelsea Fitness Training Centre


081019-081719 workouts

Saturday 8/10/19

 

Warm Up (0-10)

Row 3 min

Dynamic Hammy 8/side

Hip Bridges 8

Air Squat 8

Fire Hydrants 8/side

Lateral Leg Raise 8/side

Rear Leg Raise 8/side

 

Strength/Skill (10-30)

Deadlift 5x2

Heavy 2, you’ll end up with 1)

(few wall balls/push ups in between sets)

 

WOD (30-55) Cap 15 (Warm Up power clean right after DL)

“½ Holleyman”

15 RFT

5 Wall Ball (20/14)

3 Handstand Push Ups/ Heavy DB Strict press

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

 

Cool Down/Stretch (55-60)

 

Barbell Awesomeness

 

Warmup

Row 500m

Down & Backs

Lateral lunge

Cossak lunges

WGS / Inch worm

 

Burgner warmup https://youtu.be/Y5YFU_iuwJ4

 

EMOM – 15 min

o Interval 1-5: Muscle Snatch x 2

▪ Start @ 45% - 65% of 1RM Snatch

o Interval 6-10: Power Snatch x 1

▪ Start @ 60% - 80%

o Interval 11-15: Snatch x 1

▪ All @ 85%

 

E3MOM

• Back Squat

o 3 x 10 @ 70%

 

 

Sunday 8/11/19

warm up 

for 7 minutes:

10 KB deadlifts

10 sit ups

20 jumping jacks

:20 ring plank

 

FGB x 5

Slam balls [30/20] (plate G2OH if equip. is an issue)

HS Hold (mod plank)

Russian twists [30/20]

weighted squat jumps [30/20]/ Goblet Squats

Jump rope

rest

 

Monday 8/12/19

 

Warm Up (0-10)

Row Bike Run 3 Min

then

10 Squat Side Steps R (band these if you can)

10 Squat Side Steps L

(Just once^^)

10 Lunge and Reach Up (5/5)

10 Air Squat or Gob Squat

10 Strict Press

 

WOD (10-30) Cap 10

30 Squat Clean and Jerks for time

155/105

*5 Burpees after every 5 reps.

 

Core+Conditioning (30-55)

EMOM 20

  1. 10 Strict T2B/ HKR/ V-UPS/ Toes to rig
  2. 15/12 Cal Bike
  3. :45 Plank Knee to Elbow
  4. 18/15 Cal Row

 

Cool Down/Stretch (55-60)

 

Tuesday 8/13/19

 

Warm Up (0-10)

ATYI - 8 reps A, then 8 reps T...etc

6 mins

5 Push up to Down Dog

8 Ring Row

10 PVC SRO

10 Air squats

 

WOD (10-40)

AMRAP 20

10 Pull Up

10 Pistol 

10 HSPU/ Heavy DB Strict press

10 AKBS (70/53)/ RKBS

 

Strength/Core (40-55)

10 Rounds For Quality

5 Ring Dips

10 Alternating Single Leg V-Up

 

Cool Down/Stretch (55-60)

 

Tuesday Striking

Warmup

Same as Group Class

 

Skill & Pad work

10 lead straight, rear straight, (1,2 combos), lead hook, rear hook & (1,2,3,4 combos)

Wod

AMRAP 20

10 Pull Up/ Ring Rows

10 Pistol 

101,2,3,4 combos

10 AKBS (70/53)/ RKBS

 

 

 

 

 

 

Wednesday 8/14/19

 

Warm Up (0-10)

Row Bike Run 3 Min

then

10 Squat Side Steps R (band these if you can)

10 Squat Side Steps L

(Just once ^^)

10 Lunge and Reach Up (5/5)

10 Air Squat or Gob Squat

10 Strict Press

 

Strength (10-30) E2MOM

Thruster 5x5 (from rack)

 

WOD (30-55) Cap 15

25-20-15-10-5

Box Jump 24/20

Deadlift 135/95

 

Cool Down/Stretch (55-60)

 

Thursday 8/15/19

 

Warm Up (0-10)

ATYI - 8 reps A, then 8 reps T...etc

6 mins

5 Push up to Down Dog

8 Cal Row

8 Ring Row

10 PVC SRO

 

 

Strength (10-30) E2MOM

5x8 Inverted Row

E2MOM

5x8 Alternating Single Arm DB Bench

 

WOD (30-55)

EMOM 15 Min

  1. Walking Lunge :45
  2. T2B :45 / HKR / V-ups / Toes to rig
  3. DU :45 / SU

 

Cool Down/Stretch (55-60)

 

Thursday Striking

Warmup

Same as group class

Skill- Heavy bag (1,2,3,4 combo)

 

WOD Fight gone bad- 1 min each station x 5 1. Weighted step ups 2. Heavy bag (1,2,3,4 combo) 3. Ski Erg/ row 4. Weighted lunge 5. Rest or wall sit (depends on athlete)

 

 

Friday 8/16/19

 

Warm Up (0-10)

Down and Backs - 

Jog

High Knees

Butt Kicks

Karaoke

Long Lunge

A Skip

B Skip

3 X Jog, 5 Air squats + 5 Burbees 

 

 

Calf Stretch :30/:30

Hammy Stretch :30/:30

 

Conditioning (10-30)

EMOM 10 Min - Sprint 100m

EMOM 5 Min - 10 Burpee Over Bar

EMOM 5 Min - 15 Wall Ball (20/14)


 

WOD (30-55)

For Time

2K Row


 

Saturday 8/17/19

 

Warm Up (0-10)

Run 400

Then 6MIN

Agility Ladder

Hurdles

8 Plate squats

8 PVC SRO

 

Then, 

Empty BB Complex 4 (Strict Press instead of jerk for.warm up)

 

WOD (10-55)

5 Rounds (with a Partner) for Time

30 Pull Up

16 Barbell Complexes* (135/95)

 

Cash-Out:

3 mile Bike (1.5 mile run split/ 1 mile each together)

 

*Barbell Complex is:

1 Deadlift

1 Hang Power Clean

1 Jerk

1 Back Squat

 

Cool Down/Stretch (55-60)

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