Chelsea Fitness Training Centre


081819-082319 workouts

Sunday 8/18/19

 

Warm up

1 min Squats

1 min shoulder circles

1 min Leg swings

1 min World's greatest stretch

1 min Hollow hold

1 min burpees

 

Partner AMRAP 32

400m run together

40 wall balls (split) 

400m run together

40 jumping pull ups (split)

400m run together

40 plank high fives (together)

 

Monday 8/19/19

 

Warm Up (0-10)

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

6 mins

5 Push up to Down Dog

8 Cal Row

10 PVC SRO

10 Strict Press with KB or DB

 

Skills (10-20)

HSPU Skill Time/ Wall walks


 

WOD (20-50)

 

AMRAP 20 Min

4 MU (4 pull up + 4 dip) ( 4 Ring Rows + 4 pushups)

7 HSPU/ Heavy Strict Press

12 KB Snatch (6/6) 70/53/ DB Snatches


 

 

Tuesday 8/20/19

 

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

10 Lunge and Reach Up (5/5)

10 Empty BB Thruster pause overhead

10 Empty BB RDLS

 

Skills (10-25)

Deadlift

Clean

Front Squat

Jerk

 

WOD (25-50)

AMRAP 20 Min

1 Deadlift

1 Clean 

1 Front Squat

1 Jerk


 


 

Wednesday 8/21/19

 

Warm Up (0-10)

5 Ring Row

10 PVC SRO

5 Burpee

:20 Lat Stretch R

:20 Lat Stretch L

 

Strength (10-30)

Pull Up / Dip ( Negative Pull ups)

5 + 5, 10 sets, No kipping. Must be full reps, full range of motion, the open is coming.

 

WOD (30-55)

Open Prep

With a partner, 18 min AMRAP.

150m Row

15 Wall Ball

10 Bar Facing Burpees


 

Thursday 8/22/19

 

Warm Up (0-10)

Glute Activation (1x)

8 Glute Bridges (on back)

8/8 Fire Hydrants R/L (hands and knees)

8 Straight Leg Raise - R/L (hands and knees)

8 Straight Leg Raise - Rear - R/L (hands and knees)

Then, 

Empty BB RDL 8

Row Calories 8

Empty BB Press 8

 

Strength/Skill (10-35)

Toes to Bar


WOD (35-55)

AMRAP 13 Min

10 Box Jump Over

10 AKBS (70/53)

10 Push Press (95/65)

 


 


 

 

Friday 8/23/19

 

Warm Up (0-10)

4 Rds :15 Each

Jumping jack

Air Squats

WGS

Jump Squats

 

 

Strength/Skill (10-40)

1 Power Snatch + 1 OHS + 1 Sn Balance

(build up to a heavy complex)

 

WOD (40-55)

AMRAP 15

With a partner, 1 working at a time, as many Calories as possible.( going Hard)

Can use any equipment (row,ski,bike) All equipment is shared, can’t use the same piece of equipment more than twice in a row (P1, then P2 equals 2x in a row, P1 would then have to move to another piece)

 

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