Chelsea Fitness Training Centre


082419-083019 workouts

Saturday 8/24/19

Wod at the park!

 

Sunday 8/25/19

Warm Up (0-10)

Rowling add in stretches and PVC Thrusters while partner is waiting

 

WOD (10-40)

EMOMx25

  1. 12/10 Cal Bike
  2. 18/15 Cal Row
  3. 150m Run
  4. 12 Thruster (95/65)
  5. :50 Farmer Carry

 

Core (40-55)

5 V-Up

10 Leg Lift 

15 Sit Up

10 supermans

Cool Down/Stretch (55-60)

 

 

Monday 8/26/19

 

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 BB RDL

10 BB FSQ

 

 

Strength/Olympic (10-35)

1 PCL + 1 CL every :45 x 20 reps. (15min)

Start heavy, ideally above 80% of PCL

 

WOD (35-55)

For Time (sprint-ish)

75/60 Cal Row (50/40 Cal Bike)

50 Wall Ball (30/20)

25 Burpee Box Jump Over 24/20

 

Cool Down/Stretch (55-60)

 

Tuesday 8/27/19

 

Warm up

For 6 minutes:

20/20 mountain climbers

10 DB DL

5 calories row/bike

 

Wod

40 on 20 off x 6 each

 

- Hanging Knee tucks

- Row

- Jump rope

- DB squat cleans

- box jumps

 

Cool Down/Stretch (55-60)

 

 

 

 

Wednesday 8/28/19

 

Warm Up (0-10)

3 min Row/Bike/Run

6 min

8 Empty BB Muscle Snatch

8 Empty BB Strict Press

8 Push Ups

 

Strength/Oly (10-30)

EMOM x 15

Build up to heavy 2

Touch and Go Power Snatch

 

WOD (30-55)

18 Min AMRAP

Run 200

10 Toes to Bar/ HKR/ V-ups

5 Strict HSPU/ Box HSPU/ Heavy Strict press

 

Cool Down/Stretch (55-60)

 

Thursday 8/29/19

 

Warm Up (0-10)

4rds :20 on /:10 to switch

Row

Air Squats

PVC SRO

Burpees

 

Strength/Olympic (10-35)

Back Squats

E2MOM

5 x 5

 

WOD (35-55)

3 RFT

Run 400

10 Box Jump 24/20

15 Wall Ball 20/14

Fasty Nasty

 

Cool Down/Stretch (55-60)

 

 

 

Friday 8/30/19

 

Warm Up (0-10)

Row 500m

Then, 

6 Min

Empty BB RDL 8

Empty BB Press 8

Air Squats 8

C & D Swings 8

 

WOD (10-35)

15 Min AMRAP

20 DL 185/125, 135/95

15 T2B/ HKR/ V ups/ toes to rig

10 Burpee Over Bar

 

Conditioning (35-55)

Teach DU

OTM 10

  1. AMREP DU
  2. AMREPS Meters on Rower

Train DU fatigue, don’t slow down in Rower.

 

Cool Down/Stretch (55-60)

 

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