Chelsea Fitness Training Centre


090719-091319 workouts

Saturday 9/7/19 Coach Kristins birthday wod!

Warm up:

3Rds each

Partner Rowl-ing Game 

( jumping jacks, Air Squats, PVC SRO while partner is Rowing)

Burpee penalty

 

Skill:

4 RDs Each 

Partner Weighted plank challenge. How heavy can you plank for 30 sec?

Wod

 “Partner Double DT 10 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *alternate rounds with partner

Women’s weight: 105 Men’s weight: 155

WOD Guidance & Goal: Each movement you should be able to do unbroken. One of the 3 movements will be your limiting factor when it comes to choosing a weight. DT takes 5-10 minutes as an individual. Target 15 minutes.

DTIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

 


 

Sunday 9/8/19

Warmup

Run 400 / Row 500 / Bike 1 K

Then

Hungry Hippos

 

Split the class up into two equal teams and create a small space of area for the game. Each team starts on an opposite end of the designated space and all of your gym’s medicine balls are in a pile in the middle. Once the game begins everyone crab walks as fast as possible to the medball pile where they grab a medball and place it in their lap. Once the medball is in their lap, the athletes have to crab walk to ball back to their end line where they can drop it off and cruise back to the middle to do it all over again. This one is sneaky hard and pretty taxing on triceps. Scores are the total of pounds moved to each side by a team in the allotted time. The team with the most pounds moved in that time wins!

 

WOD

 

With a partner, complete the following for time: -80x box jumps (24in/20in) -100x KB swings (53#/35#) -120x medball sit ups (20#/14#) -140x double unders -1,000m row

 

 

Monday 9/9/19

 

Warm Up (0-10)

Row /Bike  /Run 4 min,

Then 6 min,

5 Ring Row

5 PVC SRO

5 Burpee

 

Strength E2MOM X 6

8 Strict T2B/ HKR/ V ups/ Toes to rig

8 Bent Over Row (BB) increasing  weight 

 

WOD (30-55)

For Time

800m Run

20 DB Hang Squat Clean 

20 Devil’s Press (DB Burpee plus double DB Snatch)

(50/35, 35/25, 25/15, 10/5) DB for both)

 

Cool Down/Stretch (55-60)

 

Tuesday 9/10/19

 

Warm Up (0-10)

Down and Backs (high knee, butt kick, jog, karaoke, tight rope, soldier kick)

2-3 rounds

15 PVC SRO

15 PVC OHS

3-5 Ring Row/Strict Pull Up

 

 

 

WOD (10-55)

2019 Games Workout 1

 

4RFT (Cap 25-30 mins)

Run 400m

3 Legless Rope Climb (scale 3 rope climbs, 10 up downs, 10 banded pull up + 10 knee to elbow)

7 Squat Snatches (185/135 135/95 95/65 65/45) PS + OHS

 

Cool Down/Stretch (55-60)

 

Tuesday Kickboxing

Warm up same as class

Skill

ground & pound

 

Wod

4 rds Run 400/ row 500 10 Slam ball 5 Ground & pound (5 strikes ea hand & 5 elbows ea elbow)

 

 

 

Wednesday 9/11/19

 

Warm Up (0-10)

Jog 200m

Squat Therapy on Wall 10 Reps (arms straight, hands near wall, slowly squatting)

Sit in Bottom of Squat 2:00

:30/:30 Chest stretch

:30/ :30 Banded Hip Capsule Hamstring Stretch ( Its on The wall poster)

 

Skill/Warm Up (10-20)

Squat Clean

Bar Facing Burpee

 

WOD (20-45) 

9/11 Memorial WOD

AMRAP 20:01

9 Squat Cleans (115/75, 75/55, 55/35, 35/25) / DB Squat Cleans

11 Bar Facing Burpee

 

Cool Down/Stretch (45-60)

 

 

 

Thursday 9/12/19

 

Warm Up (0-10)

Row 500/ Bike 1000/ Run 400

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

 

WOD (10-40) 3:00/1:00 x 6

10/8 Cal Bike or 15/12 Cal Row

15 T2B/ HKR / V-ups / Toes to rig

Then AMRAP Thruster 95/65

 

Core:

T2Ring 15

Plank KB Drag Through 15

4 Rounds for Quality

 

Cool Down/Stretch (55-60)

 

Thursday Kickboxing

Warm up same as class

Skill– 

1,2,3,4 combo

 

Wod

AMRAP 25 min 10/8 cal bike 10 DB thruster 5- 1,2,3,4 combo

 

 

 

Friday 9/13/19-

Warm Up (0-10)

Thunderstruck with Burpees :) (play the song, every thunderstruck is a burpee, it’s impossible)

 

Then

20 Air Squat

30 PVC SRO

20 PVC OHS

 

 

WOD 1 (10-25)

3RFT

20 Med Ball Clean 

20 Push Ups

20 V-Up

 

Right into WOD 2 (25-55)

6 RFT

10 Wall Ball

10 AKBS (heavy)

10 Box Jump Over

 

Cool Down/Stretch (55-60)

 

 

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