Chelsea Fitness Training Centre


083119-090619 Workouts

Saturday 8/31/19

 

Warm Up (0-10)

3 min Row/Bike/Run

6 min

5 Strict Pull Up/Ring Row

8 Empty BB Strict Press

8 Push Ups

 

WOD Prep (10-20)

Push Press and BMU Warm Up

 

WOD (20-45)

5 RFT 

25 Sit Up

10 Push Press (115/85, 75/55, 55/35, 35/25)

5 BMU, reps, scale c2b, pullups.10 Ring rows

 

Core/Grip (45-55)

Max effort plate pinch.

:30 Front

:30 R

:30 L Planks

X3-4

 

Cool Down/Stretch (55-60)

 

Barbell awesomeness

Warmup. Same as class

Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2-second pause at knee x 1 rep

*Sets 1-2 @ 80% of 1-RM Power Snatch
*Sets 3-4 @ 85% of 1-RM Power Snatch
*Sets 5-6 @ 90% of 1-RM Power Snatch

Every 90 seconds, for 9 minutes (6 sets): Power Clean with a 2-second pause at knee + Power Jerk

*Sets 1-2 – 2 reps @ 80% of 1-RM Power Clean & Power Jerk *Sets 3-4 – 1 rep @ 85% of 1-RM Power Clean & Power Jerk *Sets 5-6 – 1 rep @ 90% of 1-RM Power Clean & Power Jerk

 

(IF TIME ALLOWS)

Every 90 seconds, for 9 minutes (6 sets):
Front Squat

*Set 1 – 1 rep @ 85%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 85%

 

Sunday 9/01/19

Warm up 

3X

5/5 PVC around the world

10 light DB Press

10 sit ups  

10 cal row

 

4 min on :90 off x 6(31 minutes)

25 DB Push press

20 Toes to bar/ HKR/ V-ups/ Toes to rig

Max Cal row in remaining time

 

*Movements should be difficult enough to require breaking up. About 90 seconds of rowing is the goal

 

 

Monday LABOR DAY 9/2/19

 

Warm Up (0-10)

Partner Rowling Game

*Thrusters And box step ups while partner is waiting.

 

WOD (10-55)

With a partner!

60 Thruster (135/95)

60 Burpee Box Jump Over

120 Cal Row

240 DU/ Double for singles 

120 Cal Row

60 Burpee Box Jump Over

60 Thruster

One works at a time. Split reps however you want. If more than 20 athletes (10 rowers) start some on Thrusters and some on rowers. 

Row Cal (120 MM, 110 MF, 100FF)

 

Cool Down/Stretch (55-60)

 

Tuesday 9/3/19

 

Warm Up (0-15)

Setup Baseline Equipment

3 Rounds

150m Row

10 Ring Row

10 Squat

5 Push Up

 

WOD 1 (15-30)

Baseline

 

 

 

WOD 2 (30-55)

4 RFT (20min)

25/20 Cal Bike

20 Power Snatch (75/55)/ ALT DB Snatches

200 m Run

 

Cool Down/Stretch (55-60)

 

Tuesday kickboxing

Warm up same as class

Skill- front kick

WOD 25 min AMRAP 25 cal bike 20 front Kicks 200m Run/ 250 row

 

 

 

Wednesday 9/4/19

 

Warm Up (0-10)

Down and Backs

-Soldier Kicks

-Tight Rope/ Crane

-Lunge and Reach

Then 5 min--

5 Ring Row

10 PVC SRO

5 Burpee

:20 Lat Stretch R

:20 Lat Stretch L

 

WOD Prep (10-20)

Rope Climb

 

WOD (20-55)

3:00on/1:00off x 5

2 Rope Climbs (scale 1 rope climb, 3 down/ups)

80’ DB Walking Lunge (single arm, overhead) / Single DB Front Rack Lunge

30 Alternating DB Snatch (50/35)

Start back at top each time.

 

Cool Down/Stretch (55-60)

 

 

Thursday 9/5/19

 

Warm Up (0-10)

Row/Bike/Run 4 min,

Then 6 min,

5 Ring Row

10 PVC SRO 

5 Burpee

:20 Lat Stretch R

:20 Lat Stretch L

 

Strength (10-30) E1:30MOMX10 

Mix Grips

Pull Up/Dip AGAIN :) 5+5 strict, full range motion, ub.

Try to improve from weeks past.

 

WOD (30-55)

15 Min AMRAP

Row 15/12 Cal

5 Clean (power) and Jerk 155/105

20 Push Up

 

Cool Down/Stretch (55-60)

 

Thursday kickboxing

Warm up same as class

Skill 1234 combo Sneak attacks

 

WOD 20 min AMRAP Row 15/12 cal 5- (1234 combo) 10- push up 5- sprawls

 

 

Friday 9/6/19

 

Warm Up (0-10)

Row/Bike/Run 3 Min

Then

5 min

10 Squat

5 Burpee

Quad Stretch :20R/:20L

 

Conditioning (10-30)

6 Rounds of 3 Mintues, with group of three.

1 person works at a time…

Minute 1: P1 Bikes 1 min

Minute 2: P2

Minute 3: P3

Then back to P1

(18 min amrap, basically bike 1 min, rest two minutes while your partners are going.)

Don’t reset screen.

 

WOD (30-55)

12 Min AMRAP

1,1,2,2,3,3,4,4..

OHS (95/65)

Bar Facing Burpee

 

Cool Down/Stretch (55-60)

 

 

 

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