Chelsea Fitness Training Centre


6/22/18 - 6/28/18 Programming

 Friday, June 22, 2018 CrossFit

 

WOD

 

Every 4:00 for 8 rounds Run 400m (have newer/less conditioned athletes run 200m or run walk 200m)

 

Then Every 15s 2x (8 intervals) Plank; Superman; R side plank; L side plank

 

Then 1:00/1:00 Standing calf stretch on 45lb plate

1:00/1:00 Pigeon stretch

 Friday, June 22, 2018 All Out

 30 minute AMRAP

50 KB SDHP

1 minute Side plank (each)

50 wall balls

1 minute front plank

50 Russian twist

1.6K bike / 800m row

50 jumping jacks

1 minute ring support (mod reverse plank)

 

Saturday, June 23, 2018 CrossFit

 STRENGTH

Power Snatch

EMOM 20 Min

 

WOD (12 min CAP) With a partner complete

50 Synchro Push Jerks (95/65) (or shoulder to overhead)

25 Synchro T2B (Toes to Bar) / Knee Raises / V-ups

  

Saturday, June 23, 2018 ALL OUT

 15 minute AMRAP

20 Box jumps

15 RKBS

10 Walking Lunge

400m run

 

Rest 3 minutes, then:

 15 Minute AMRAP

10 ring push ups

20 sit ups

30 air squats

400m Row

 

Sunday, June 24, 2018 CrossFit

  

STRENGTH:  Every 45s Fifteen sets of:

*Deadlift x 1 rep @ 70% of 1-RM Deadlift

*Squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

 

WOD: Every minute, on the minute, for 24 minutes (or remaining time):

Minute 1 – Row x 250/200 meters

Minute 2 – Wall Ball Shots x 15 reps

Minute 3 – Burpees

 

Sunday, June 24, 2018 ALL OUT

 Same as CrossFit

  

Monday, June 25, 2018 CrossFit

 

2 x 3

Back squat

*These are warm up sets, build up to working weight.

 

WOD “BOOTY STAMINA”

For time:

75 Back squats (135lbs/95lbs)

*At the top of each minute, including 0:00 perform 35 double unders OR Single unders

**Coaches choice if that bar starts from the floor or from the rack.

 

Monday, June 25, 2018 ALL OUT

 Tabata (8 rounds each station before rotating, rest rounds 9 and 10)

Run Down and Back

Rope Climb/Up Downs

Hollow Rocks

Plank Knee to Elbow Taps

Jump Squat

 

Tuesday, June 26, 2018 CrossFit

 

STRENGTH (20 min)

OHS

5x2 work up to 70% 1RM for first set and increase as able.

 

WOD (17 min)

"Fight Gone Bad"

 

3 Rounds for reps:

1:00 Wall ball (20lbs/14lbs)

1:00 Sumo deadlift high pull (75lbs/55lbs)

1:00 Box jump (20")

1:00 Push press (75lbs/55lbs)

1:00 Row for calories

1:00 Rest

 

*Wall ball is a 10 foot target.

**Box jump is 20" for all.

 

Tuesday, June 26, 2018 ALL OUT

 

With a partner split however.

For Time  -

 

400 m Run Buy In Together


60 – 50 – 40 – 30 – 20 – 10 
Cal Row
Sit Up


400m Run Cash Out Together

 

Wednesday, June 27, 2018 CrossFit

  

“Hammer” HERO WOD

 

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

5 Rounds, Each for Time

5 Power Clean (135/95)

10 Front Squat (135/95)

5 Jerks (135/95)

20 Pull Ups

Rest 1:30 between rounds

  

Wednesday, June 27, 2018 ALL OUT

 

10 Rounds for time (15 minute cap)
10 Box Jump or Step Up
10 Push Up

  then at 15 minute mark:

 10 Rounds for time (15 minute cap)
10 med ball cleans
10 mountain climbers

 

Thursday, June 28, 2018 CrossFit

 

STRENGTH

Push Press

5x2 start working set at around 70% 1RM and build

WOD

For time: (15 min cap)

3 Rounds

21 Pull-ups (NOTE: IF ATHLETE DID YESTERDAYS WORKOUT THAT HAD LOTS OF PULL UPS IN IT DO PUSH UPS INSTEAD)

12 Hang power cleans (155lbs/115lbs)

400-meter run

 

Thursday, June 28, 2018 All Out

 

AMRAP 11

11 AKBS / RKBS

11 Wall Ball

11 Ring / Matador / Box Dips

 

Rest 3:00 min then repeat number of rounds completed in AMRAP for time




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