Chelsea Fitness Training Centre


2/9/19 - 2/15/19 Programming

 

02/09/19 SATURDAY

 

With a Partner For Time:

5 Rounds: (DT)

12 Deadlifts @ 155/105
9 Hang Power Cleans @ 155/105
6 Push Jerk @ 155/105
 
Then: (KAREN)
150 Wallballs @ 20/14
Then:
 6 Rounds: (BRIAN)
5 Rope Climbs
25 Back Squats @ 185/135 (from floor)
With a Partner For Time:

5 Rounds:

12 Deadlifts @ 105/75
9 Hang Power Cleans @ 105/75
6 Push Jerk @ 105/75
 
Then:
150 Wallballs @ 20/14
Then:
6 Rounds:
10 Strict Pullups / Ring Rows
25 Back Squats @ 135/95

 

02/09/19 O lifting

 

02/10/19 Sunday

 PARTNER WOD FOR TIME

*reps split between partners

50 Calorie Row

100 Push Ups

50 Wall Balls [30/20]

100 Situps

50 RKBS [70/53]

 

(STOP EVERY 2MIN AND PERFORM 5 BURPEES)

 

02/11/19 Monday

 

 

For Time:


50 Deadlift @ 225/155
100 Box Jumps @ 24/20
25ft Handstand Walk
400m Farmers Carry @ 100/70

Every 4:00 Perform
30 Air Squats (~:30 or less)
Rest 2 Minutes

 

*20 Minute Cap

 

See optional mobility below if time

For Time:


50 Deadlift @ 155/105
100 Box Jumps @ 20/16
6 Wall Walks
400m Farmers Carry @ 70/50

Every 4:00 Perform
20 Air Squats
Rest 2 Minutes

 

*20 Minute Cap

 

02/12/19 Tuesday

 

 

Crossfit:

Allout:

AMRAP16

8 Pistols Alternating

8 Wallballs @ 30/20

8 Weighted Ab Mat Situps

 

At the 8 Minute Mark

30 Burpees

AMRAP16

8 Single leg Box Squats

8 Wallballs @ 20/14

8 Weighted Ab Mat Situps
 

At the 8 Minute Mark

20 Burpees

OPTIONAL STRENGTH:Back Squat:

3@70%

3@ 80%,

3+ @ 90% (At least 3 reps, max reps up to 6) -no more than 1 sec rest btwn reps

Max Reps @ 70% 

 

02/13/19 Wednesday

02/13/19 Wednesday


 

 





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