Chelsea Fitness Training Centre


091419-092019 Workouts

Saturday 9/14/19

 

Warm Up (0-10)

Glute Activation (1x)

8 Glute Bridges (on back)

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

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

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

Then, 

Empty BB RDL 8

Empty BB Thruster

Row Calories 8

 

Strength (10-30)E1:30MOM x 10

Power Clean + Power Clean + Split Jerk

(Touch and Go, build up during the 10-30min time frame)

 

WOD (30-55)

 

W/Partner For Time: 

 

10x10 Burpee (100 Total, you go, I go)

10x60 Singles (600 Total, you go, I go)

10x10 Thruster (100 Total, you go, I go) 95/65

10x10 American Swing (again, you go, I go) 70/53

(Time Limit Class Time)

 

Cool Down/Stretch (55-60)

 

 

Barbell Awesomeness

Warmup

Bike 1K / Row 500

Lunge & twist Down

Backward Lunge & Reach  Back

WGS / Inchworm

 

Clean & Jerk Progression

 

E1:30MOM x 10

Power Clean + Power Clean + Split Jerk

 

Front Squats E2MOM

5X3 @ 80%

 


Sunday 9/15/19

Warm up:

:30 seconds each x 3

- lateral lunges

- Push up to down dog

- high knees

- Air Squats

 

For time: 35 min cap

4 rounds

12/12 box step [50/35]

12/12 SA DB S2O [50/35]

4 rounds

50 meter suitcase Walking lunge [50/35]

30 sit ups

4 rounds

400m run

 

 

 

Monday 9/16/19

 

Warm Up (0-10)

Row/Bike/Run 4 min,

Then 6 min,

5 Ring Row

5 PVC SRO

5 Burpee

 

WOD Prep (10-25)

Teach the Kipping Pull Up / C & D Swings

 

 

WOD (25-55)

 

40 30 20 10 For Time

Deadlift (155/105)

Hand Release Push Up 

Pull Up (banded, ring rows or even regular but do half the reps, if jumping can still do full amount)

 

Cool Down/Stretch (55-60)

 

 

Tuesday 9/17/19

 

Warm Up (0-10)

4 Rds :20 on/:10 off

Row

PVC SRO

Air Squats

Pushups

 

Conditioning (10-40)

Rowing Intervals

4x500, rest 1:1 (switch with partner around same ability)

4x250, rest 1:1 again switch with somone

2x500, rest 1:1

2x250

 

 

Strength/Core (40-55)

Build Up to heavy double overhead walking lunge / Front Rack Lunge

40 feet at a time, then rest, and go up in weight

Double KB or DB

 *  In between each set, do a max set hanging tuck or L Sit hold

 

Cool Down/Stretch (55-60)

 

Tuesday Kickboxing

Warm up 

Same as Class

 

Skill 1,2,3,4,5,6 combo  WOD 3:00/1:00 X 5 3 Burpee box jump 6 1,2,3,4 combo 9 DB PUSH PRESS 

 

Wednesday 9/18/19

 

Warm Up (0-10)

Row 500 /Bike 1k /Run 400

Then 6 min,

5 Ring Row

5 PVC SRO

5 Burpee

 

WOD Prep (10-25)

Teach Kipping for Toes to Bar

 

WOD (25-55)

5 Rounds for Time

12 Toes to Bar/ HKR/ V- ups

12 Box Jump Over

400m Run

 

 

Thursday 9/19/19

 

Warm Up (0-10)

Row500 /Bike 1k /Run 400

Then 6 min,

5 Ring Row

5 PVC SRO

5 Burpee

5 GOB Squat with Wall Ball

 

Strength (10-30)

E2MOM

Back Squat 5 X 5

 

WOD (30-55)

15 Min AMRAP 30 Wall Ball (20/14)

10 Cal Bike

3 Muscle Up / C2B / Pullups / 6 Ring rows

 

Cool Down/Stretch (55-60)

 

Thursday Cardio Kickboxing

Warm up same as class

Skill - 1,2,3,4 combo

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

 

Friday 9/20/19

 

Warm Up (0-10)

ATYI 8 Reps each, 2x through

Then 6 min

Push Up with Inch Worm 8

Roll Over to V-Sit 8

Scorpion 8

 

Strength (10-30) E1:30MOM

Pull Up/Dip same as previous weeks, 5 and 5 strict, full ROM, UB

 

WOD (30-55)

27-21-15-9

Sit Up

SDHP 95/65

Push Press

 

Cool Down/Stretch (55-60)

 

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