Chelsea Fitness Training Centre


100519-101119 workouts

Saturday 10/5/19

 

Warm Up (0-10)

Pizza Game (stretch, burpee, squat, etc when you’re out)

 

.

 

WOD (20-55)

FGB STYLE w/ Partner

EMOM X 5rds

1: Synch Sit Ups

2. Alt Burpee

3. Bike Cals - Split However

4. Box Jump Over (follow the leader)

5. SDHP (115/75,75/55,55/35,35/15) Split however

6. Rest

 

 

Cool Down/Stretch (55-60)

 

Barbell Awesomeness

Warmup

Row 500, Bike 1 K

Then 6Min

8/8 Lunges

8 v sit to rollbacks

8 Pvc OHS

8 PVC SRO

 

Snatch Progression

 

E2MOM X 10

1 Power snatch + 1 Power Snatch + 1 OHS

( building weight)

 

Find 1RM Front Squat

 

Mobility

 


 

 

 

Sunday 10/6/19

Warm up

For 6 minutes:

20/20 mountain climbers

10 DB DL

5 calories Row/ Bike/ ski

 

40 on 20 off x 6 each

 

- Hanging Knee tucks

- Row

- Jump rope

- DB squat cleans

- box jumps

 

* rest 1 round between exercises 

(complete all 6 rds before moving to next exercise)

 

Monday 10/7/19

 

Warm Up (0-10)

8-10mins

Row 8 Cal

5 Push Up

5 Ring Row

5 Pass Through

5 OHS

 


 

WOD (30-50)

CINDY + Snatch

20 Min Amrap

 

5 Pull Up

10 Push Up

15 Air Squat

1 Squat Snatch 225/155/ 1 PS+OHS (should be near 1rm but shouldn’t be failing, call it 90%)

 

Cool Down/Stretch/Clean Up (50-60)

 

 

Tuesday 10/8/19

 

Warm Up (0-10)

Empty BB Thruster 5

Bike 5 cals

Inch Worm 3 (stretch calves)

 


 

WOD (20-40)

20 Min AMRAP

75 Cal Row

50 Thruster 95/65

200 DU/400 SU

AMRAP remaining time Burpee Over Bar

 

Core Work (40-55)

10 Toes Over PVC (setup pvc sticking up out of plates, a few feet away from bar, hang and bring feet up and over to the opposite side of PVC, then back over)

10 Slow Motion Hanging Knee Tucks (hang from rope, bring knees as high as possible, slowly, hold at top for second, back down)

4-5 rounds for quality

 

Cool Down/Stretch (55-60)

 

Tuesday Striking

Warmup 

Same As class

Skill 123456 combo  Front kick

 

Wod 20 min AMRAP 10 cal row 10 thruster 20 single unders 5 sprawls 5 1234 combo (shadow box)
Core work same as WOD

 

Wednesday 10/9/19

 

Warm Up (0-10)

Shoulder Prep

ATYI 8x each

Then 6 Min

5 Pass Through

5 Ring Row

5 Lunge and Reach Up

 

Strength (10-30)E2MOM

Strict Press 6x4 (all same weight, should be difficult all 6 sets)

Superset DB or KB Bent Over Row (single arm) 6x4

 

WOD (30-55)

For Time

50 HSPU, scale strict to mats, (3 press, db push press, db press, seated strict press)

50/50 Lunges with weight (kbs, dbs, med balls) not front rack

50 Pull Up, scale jumping

 

Cool Down/Stretch (55-60)

 

Thursday 10/10/19

 

Toning and conditioning Day

 

 

 

Thursday Stiking

Warmup 6 min Ladder Hurdles 8 Low plate jump 8 shoulder roll outs

Skill 123456 combo Ground & Pound

 

WOD  Fight gone well  3rds 1st min- wall ball 2nd min- sdlhp w/ KB 3rd min- box jumps 4th min- Push Press 5th min- row 6th min- ground & pound 7th min- rest

 

Friday 10/11/19

 

OPEN WOD 20.1

 

TBA

 

 

 

 

www.strongtogetherchelsea.com




Schedule a Fitness Consultation