Chelsea Fitness Training Centre


092119-092719 Workouts

Saturday 9/21/19

 

Warm Up (0-10)

Run 400m w/partner, learn fun fact about them

Then 5 minutes

Fast Elbows with empty BB 8

RDL 8

Strict Press 8

 

 

 

WOD (20-55)

With a partner  12 min AMRAP

10 Power Clean and Jerk (5each) 155/105

20 Burpee (10each)

30 Sit Up (synchro, 30 each, scale this down for noobs)

 

After 12 min AMRAP do 8 Minute to find Heavy PCL and Jerk (20min running clock)

Cool Down/Stretch (55-60)

 



 

Sunday 9/22/19

Warmup

Tabata :20 on :10 off X 6 roundsper movement: (6 minutes)

-      Row

-      Mountain climbers

( complete all 6 Rds on Rower before moving to MC)

 

 

30 min AMRAP

20 Plate Ground to overhead 

20 box jumps [30”/24”]

20 burpees

10/10 Windshield wipers (hanging if possible)

 

 

 


 

Monday 9/23/19

 

Warm Up (0-10)

Run 400 / Bike 1K / Row 500

ATYI 8x each 

Lunge & Twist - Down

Reverse Lunge & Reach- Back

WGS Down

Inch worm - Back

 

 

Strength (10-25) E1:30MOM X 5

Pull Up/Dip - Same as we’ve been doing, 5 and 5, strict, full ROM, UB set

 

WOD (25-55)

For Time

150 Wall Ball 20/14 10’/9’

75 T2B/ C2B/ Pullups/ Ring Rows 

( Scale Reps)

Cool Down/Stretch (55-60)

 

 

Tuesday 9/24/19

 

 

Warm Up (0-10)

 

6 min

Agility Ladder

Hurdles

8 Low plate Squats

10 PVC SRO

 

 

Conditioning (10-25)

EMOM 10 Min

10 Burpee over Bar (scale to 8,6,4)

 


 

WOD (35-55)

AMRAP 9 MIN (add three reps each time)

3 Hang Power Snatch

3 OHS

30 DU / 60 SU

6 HPSN

6 OHS

30 DU / 60 SU

9 HPSN

9 OHS

30 DU / 60 SU

(75/55)

 

Cool Down/Stretch (55-60)

 

Tuesday Kickboxing

Warmup

Same warm up as class

 

Skill

123456 combo

 

 

Wod AMRAP 20min 15 slam ball 10 ring row 5 1234 combo heavy bag 10 Burpee 15 front kicks (no pad shadow box)

Wednesday 9/25/19

 

Warm Up (0-10)

COACH LED

Shoulder Prep ATYI 8 each

10 PVC SRO

10 OHS

Hip Prep 5/5 (fire hydrant, leg raises to rear and side, glute bridges)

10 Burpee

10  Wall Squat 

10 Push Up

10 Wall Squat

 

.

 

WOD (25-55)

16 min AMRAP

40 DB Snatch

40 Pull Up / Ring Rows ( Scale Reps)

30 DB Burpee

30 C2B/ Pull Up / Ring Rows ( Scale Reps)

20 Devil’s Press

20 Bar MU (scale with 20 C2B)/ Pull Up / Ring Rows ( Scale Reps)

(50/35DBs)

 


 

Cool Down/Stretch (55-60)

 

 

Thursday 9/26/19

 

 

Warm Up (0-10)

Run 400 , Row 500, BIke 1K

Then

6Min

5 Inch Worm+ Pushup

5 Ring Row

5 PVC SRO

 


 

WOD (25-55)

5RFT

10 Strict HSPU / Knees on Box HSPU / Heavy DB Strict press

10 Cal Bike

10 Power Snatch (95/65) / 20 ALT DB PS

10 Cal Row 

 

Cool Down/Stretch (55-60)

 

Thursday striking

Warm up 

same as class

 

Skills 123456 combo

 

Wod

Ground & pound 200m Run/ 250 row 10 ground & pound 500m bike 10- 1234 combo (shadow box) 15 sit-up

 

 

Friday 9/27/19

 

Warm Up (0-10)

Down and Back Running Warm Up

High Knee, Butt Kick, Soldier Kick, Tight Rope, Long Lunge, Side Shuffle, Karaoke, Skips...

 

Conditioning (10-35)

4 Rounds

Run 400 - Rest 2:00

Run 200 - Rest 1:00

 

 

Strength (35-55)

Build to heavy 3 Rep Bench press/floor press

 

Cool Down/Stretch (55-60)

 

 

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