Chelsea Fitness Training Centre


101219-101819 workouts

Saturday 10/12/19

Warm Up (0-10)

Row 250, Ski 250, Bike 500, Run 200

8 reps ATYI (2 ½ lb plates)

Then 

5 mins of 

8 side step R

8 side step L 

8 Spiderman/side

8 Air Squats

5 Inchworm 

 

WOD

21 Wall Balls, 20/14 lbs, 10/9 ft

21 Russian Kettlebell Swings, 53/35 lbs

21 Box Jump (24”/20”)

21 Deadlift (225/155, 155/105, 105/75, 75/55)

 

Cool Down/Stretch (55-60)

 

Saturday 9:30 Open Makeup

20.1

 

 


 

Sunday 10/13/19

Warmup

:20 each station and :10 Transition X 2

Row, Bike, Ski

Double KB Deadlifts

Slam ball situp

DB chest press

Walking Lunges

Side plank ( Switch side next Rd)

 

WOD

STF new Base workout

Athletes will alternate between 5 stations and machines (i.e., Rowers, Bikes and Ski ERGs) every other minute for 4 rounds (i.e., 40 min. workout total). Each round is 10 min.  5 x 1min. on machines and 5 x 1min. at stations ALTERNATING between being on a machine one minute and station the next.

 

Coach will write down the Station description and number on the white board then put the station’s equipment in a specific area with the station number written in large chalk on the floor. Set up stations in a clockwise order and have athletes move clockwise to the next higher station number because they will all start at a different station. Obviously you will need to have the equipment and stations set up PRIOR to class.  

 

ROUND #1:

Min 1: Row for 1 min.

Min 2: Double KB Deadlift

Min 3: Row for 1 min.

Min 4: Slam Ball Sit Up

Min 5: Row for 1 min.

Min 6: DB chest press with 2s pause at top on bench 

Min 7: Row for 1min.

Min 8: Walking unweighted lunges

Min 9: Row for 1 min.

Min 10: 30s Side plank per side

 

ROUND #2:

Min 11: Bike for 1 min.

Min 12: Double KB Deadlift (have lots of KB weight options at this station)

Min 13: Bike for 1 min.

Min 14: Slam Ball Sit Up

 Etc…………….

 

When on the machines the athletes will stick to the same machine (e.g. Rower, Bike , Ski ERG) for the entire round. So in other words in this workout they will be on a Bike, Rower, or Ski ERG for 5 minutes (alternating with the different stations on the opposite minutes) and then switch to a different machine for the next round.

 

 

Monday 10/14/19

 

Warm Up: (0-10)

8-10mins

Row 8 Cal

5 Push Up

5 Ring Row

5 Pass Through

5 OHS

 

 

WOD (25-55)

(20 min CAP)

3 rounds of:

30 Power Snatches

30 Shoulder-to-Overhead

30 Front Squats

(95/65, 65/45, 45/35, 35/15)

 

Cool Down/stretch (55-60)

 

Tuesday 10/15/19

Warm Up:

4rds :15 

JJ

AS

WGS

JS

 

20 PVC SRO

 

 

Gymnastics (10-30)

EMOM 10

M1: 5-10 toes to bar

M2: 5-10 strict pull up 

 

Wod Prep

 

WOD (30-55) AMRAP 15 

Run, 400 m

10 Deadlift, 185/135 lbs,135/95,95/65,65/45

20 Sit-ups

 

Cool Down/stretch (55-60)

Tuesday- Cardio Kickboxing

Warm up

Same as WOD

 

Skills-

123456 combo Front kick Have athletes pair up & use pads for sparring 10 min- 5 each

 

WOD 

AMRAP 15 min Run 100/ Bike 200 10 Slam Ball 10 sit up 10 1,2 combos (heavy bag)

 

 

Wednesday 10/16/19

Warm Up (10min)

Row 500, ski 500, Bike 1k, Run 400,

then

10 Squat Side Steps R 

10 Squat Side Steps L

10 Lunge and Reach Up (5/5)

10 Air Squat or Gob Squat

10 PVC SRO

5 ring row

 

 

WOD (10-40)

Row, 1000 m

-- then --

3 rounds of:

21 Dumbbell Front Squats

15 Dumbbell Push Press

9 Chest-to-bar Pull-ups (scale reg pull up, banded C2b, then jumping C2b) 

50/35, 35/25,25/15,15/10

 

CM:

1:00 L-sit legs over KB

1:00 Front Rack KB Hold

1:00

 

Cool Down/stretch (55-60)

 

Thursday 10/17/19

Warm Up (10min)

5 Ring Row

10 Pass Through

5 Burpee

:20 Lat Stretch R

:20 Lat Stretch L

10 Squat

 

Strength (10-30)

10 min EMOM

2 Squat Clean Thruster  - Build Up Slowly, then break back down to prep for WOD weight

 

WOD (30-55)

16 Minute AMRAP 

200m Run

15 Ring Push Ups (scale reg push up then modified)

10 Thruster (155/105, 105/75, 75/55, 55/35)

 

Cool Down/stretch (55-60)

 

Thursday Cardio Kickboxing

Warm up

Same as class

 

Skill

123456 combos Front kick Surprise attacks

 

WOD

16 min AMRAP 100m lunge 10 push ups 10 DB Thruster 10 Front Kick

 

 

 

Friday WODSCARS

 

Open Workout 20.2

 

 

 

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