Chelsea Fitness Training Centre


03/02/19 - 03/07/19 Program

03/02/2019 Saturday

 

0-15
(15 minutes)
2 Rounds:
10 Cal bike
OH carries AHAP x50ft
Banded Squats x15
 
Then
2 Rounds:
Scap pull ups x8
Squat Jumps x 3
RDLs x8
  CrossFit / All Out:  
30-60
(30 minutes)
For Time:
-20 Cal Bike / Row
   21-15-9
   Pull-Ups / Ring Rows
   Box Jumps 30/24
-20 Cal Bike / Row
   15-12-9
  Chest to Bar Pull-Ups / Jumping C2B Pullups
  DB Front Squats 50/35 each arm
-20 Cal Bike / Row
  12-9-6
  Bar Muscle Ups / Dips
  Deadlifts 245/185
 


3/2/19 Saturday Barbell Awesomeness

 

Warm Up:

 

4x 15s Jumping Jacks, Air Squats, WGS, Jump Squats

 

15s Interval Shoulder Warmup

 

Barbell Complex PVC then Barbell

 

 

 

 

3/3/19 Sunday

Warm Up

2 Rounds

10 burpees

10 sit ups

10 plank twists (total)

10 lunges

 

1k row buy in, then

 

5 rounds

25 Mountain climbers (each side)

20 Medball Cleans (20/14)

15 Box jumps (24/20)

10 pushups

 

3/4/19 Monday

Workout:

0-15
(15 minutes)
EMOM9
 
Min1: 8/arm Half kneeling Single arm KB press
Min2: 5 Banded Isometric External Rotation overhead
Min3: Elevated side plank 30 seconds per side
 
15-35
(20 minutes)
Henshaw Work
3 Rounds:
30 Seconds 7 Thrusters @ 95/65
30 Second Bike / Row
30 Second 10 PVC Pipe Thruster
30 Second Bike / Row
  CrossFit / All Out  
35-60
(25 minutes)
For Time:
5-10-15-20-25-30 Toes to Bar / Knee Raises / V-ups
20 Second Handstand Hold / Elevated Plank
5-10-15-20-25-30 Abmat Situps
 
*16 Min Cap
 
 

 

3/5/19 Tuesday

 

0-20
(20 minutes)
 
Foam Roll
:30 Seconds/Side
Quads
Calf
Lats
 
1:00 Couch Stretch/leg
1:00 Reverse Lunge w/ Banded Hip Distraction/ side
 
60ft (30ft each direction):
Knee Hug
Frankenstein
Calf Raises
Side Shuffle
High Knees
Karaoke
 
2 Rounds:
10 Sotts Press (5/side)
10 PVC SRO
20-50
(30 Minutes)
NOT FOR TIME
 
3 Rounds:
10 Bench Press @ BW
10 Bent Over Rows @ AHAP (135/95) (SHOULD BE STRICT NO BOUNCING OR KIPPING!!)
 
Then
 
3 Rounds:
35 Banded Triceps Extensions
8 DB Bicep Curls @ AHAP
 
 
 
 
 
  CrossFit All Out
50-60
(10 minutes)
AMRAP5
 
5 Ring MuscleUps
5-10-25m Shuttle Sprint
AMRAP5
 
5 Ring Dips + 5 Pullups / Ring Rows
5-10-25m Shuttle Sprint
 
 

 

3/6/19 Wednesday


0-20
(20 minutes)
3 Rounds:
 
Plank to Downward Dog x8
Bird Dogs Hold 10sec x5 ea.
Resisted Side Step x25ft ea.
Squat Jumps x5
Kang Squat x5
 
 
  CrossFit / All Out  
20-60
(40 minutes)
For Time:
 
50 Air Squat
20 Burpees Over Bar
40 Overhead Squat @ 95/65 (85/45)
20 Burpees Over Bar
30 Front Squat @ 155/115 (135/95)
20 Burpees Over Bar
20 Back Squat @ 205/165 (185/135)
20 Burpees Over Bar
10 Deadlifts @ 255/215 (225/165)
 
*26 Minute Cap
 

3/7/19 Thursday

 

0-15
(15 minutes)
2 Rounds:
 
Banded RDLs x15
OHS with Band Pull Aparts x10
Half Kneeling OH Press x5 each arm
Inchworms x 10
Banded Side steps x25ft leading with each leg.
 
 
15-35
(20 Minutes)
OPTIONAL STRENGTH  Strict Press
 
10 @ 50%, 8 @ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 90%
 
Rest as Needed
   
35-60
(25 minutes)
 
 
AMRAP20
400m Run / 500m Row / 1K Bike
20 Wallballs @ 20/14
20/15 Cal Bike / Row
80 Double Unders / 120 SU / Step Ups
 
 
 

3/7/19 Thursday Striking

 

0-15
(15 minutes)
2 Rounds:
 
Banded RDLs x15
OHS with Band Pull Aparts x10
Half Kneeling OH Press x5 each arm
Inchworms x 10
Banded Side steps x25ft leading with each leg.
 
15-35
(20 Minutes)
Skills
 
(1,2,3,4) Shadow and Pad work
 
1-5-1 Shadow box Kick heavy bag ladder
   
35-60
(25 minutes)
 
 
AMRAP20
 
400m Run / 500m Row / 1K Bike
20 Wallballs @ 20/14
80 Double Unders / 120 SU
3x (1,2,1,2, L Elbow, R Elbow) Ground and pound on heavy bag
 
 
 

 www.strongtogetherchelsea.com 


 




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