Chelsea Fitness Training Centre


092819-100419 workouts

Saturday 9/28/19

 

Warm Up (0-10)

Run 400, Row 500 ,Bike 1k

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

 

Strength (10-35)

E1:30MOM x 10

Clean+Jerk+Jerk + Clean+Jerk (CJJCJ)

 

WOD (35-55)

 

With a partner 12 Min AMRAP P1 - Row 6 Minutes for Cal

P2 - 6 Min for Reps (12 AKBS (70/53), 12 V-Up)

*Switch at 6 Min Mark

 

Score is Total Calories + Rounds and reps combined for AMRAP

 

Cool Down/Stretch (55-60)

 

Barbell Awesomeness

Run 400, Row 500, Bike 1k

 

Then

Barbell Complex

 

EMOM X10

1Power clean+1 split Jerk

(building to a single heavy

 

E2MOM x 6

5 OHS

 


Sunday 9/29/19

Warmup.

Med ball toss 4 rds :15 

Side toss L, side Toss R, Squat toss, Chest pass

Burpee penalty

Then

30,20,30

 

 Wod prep,

 

‘ANGIE MEETS ANNIE’

Partner WOD for time. Break up the rounds of 200 as you like.

  • 50 Double Unders per partner
  • 200 Pullups
  • 40 Double Unders per partner
  • 200 Pushups
  • 30 Double Unders per partner
  • 200 Situps
  • 20 Double Unders per partner
  • 200 Squats
  • 10 Double Unders per partner

 

 

 

 

Monday 9/30/19

 

Warm Up (0-10)

Row 8 Cal

then

8 Glute Bridges (on back)

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

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

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

Then, 

Empty BB RDL 8

Empty BB Thruster

Row Calories 8

 

Skill (10-25)

Loosen shoulders with CD swings + Pass Throughs

Teach--

Toes to Bar

Power Clean

 

WOD (25-45) OPEN WOD 14.4

AMRAP 14 Min

60 Cal Row

50 T2B (Scale knee raises)

40 Wall Ball Shot (20/14)

30 Power Clean (135/95)

20 Muscle Up (Scale C2B, Pull Up, Jumping C2B)

 

Stagger Starts on Rower, or allow 40 Cal Bike Instead

 

Core/Cool Down/Stretch (45-60)

Hollow Hold 20on/20off x6

 

Then stretch

 

Tuesday 10/1/19

 

Warm Up (0-10)

Row500, Bike 1k, 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 Air Squat or Gob Squat

 

WOD 1 (10-30)

Warm Up Pull Ups/ Ring Rows

 

Baseline

 

Strength (30-55)

Build to heavy 12 Rep Front Squat

Rest as long as needed between sets

 

Cool Down/Stretch (55-60)

 

 

Wednesday 10/2/19

 

Warm Up (0-10)

4rds :15each

JJ,Air squats,MCS, Jump Squats

Then, 

Empty BB RDL 8

Empty BB Thruster

8 v sit to roll back

 

 

Skills (10-25)

DL Build Up

HSPU Skills

 

WOD (25-45) OPEN WOD 16.4

AMRAP 13 Minutes

55 Deadlifts (225/155)

55 Wall Balls (20/14)

55 Cal Row

55 HSPU (Scale with stacked mats first, then to strict DB press)

 

Stretch/Cool Down/Break Down the WOD and discuss Strategy (45-60)

This is a good time to talk about the OPEN coming up, how to practice and prepare, why we do the OPEN, etc…

 

 

Thursday 10/3/19

 

Warm Up (0-10)

8 MIN Amrap (feel free to cut it when they’re warm and start skills)

5 Pass Through

10 OHS

5 Inch Worm (stretch calves)

10 Jumping Jacks

 

Skills (10-25)

Teach the DU, slowly, and effectively, break it down.

PSN

 

WOD (25-40) OPEN WOD 14.1

AMRAP 10 Min

30 DU (60SU)

15 Power Snatch (75/55 - Save the plates! Use light bars and thicker weights!)

 

Gymnastics/Core Session (40-55)

:30 Front Plank

:30 R side

:30 L side

:30 Rear Plank

Rest 1:00

X4

 

Cool Down/Stretch (55-60)

 

 

Friday 10/4/19

 

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)

Weighted Run (anything, wall ball, slam ball, plate, vest)

300m as fast as you can, rest 1:30, x5

 

Strength (35-55)

Single Leg RDL x8/side

Split Squat x8/side

4 sets

 

 

www.strongtogetherchelsea.com

 

 

 

 




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