Chelsea Fitness Training Centre


3/23/19 - 3/29/19 WORKOUTS

Saturday 3/23/19

 WARMUP

 

METCON

 

Athlete:

In teams of 2:

100 Calorie Row / Ski ERG / Bike

 

Then:

 

Karen

150 Wallballs

 

Then:

 

AMRAP Cindy

5 Pullups

10 Pushups

15 Air squats

 

**Time Cap 25 minutes

 

Saturday 3/23/19 Barbell Awesomeness

Coaches Choice Warmup

NOTE: Less experience athletes should be doing 3 reps of Snatch and Clean and Jerk per round and 5 reps of the back squat with light to medium weight.

Sunday 3/24/19

E2MOM x 24 minutes (4 rounds)

Min 0 - 2: 10 x (1,2,1,2) Heavy Bag Combos

Min 2 - 4: 25 Ab Mat Situps

Min 4 - 6: 10 man makers [35/20]

 Monday   3/25/19                          

CROSSFIT CLASS STRENGTH (20 minutes)        

EMOM10

Back Squat 5 @ 50% 1RM                

 

**In order to transition into a new strength program, we are going to do a week of EMOMs and then transition into a new strength cycle.

 

METCON (25 minutes)

CrossFit:

AMRAP 10

5 Clusters (Squat Clean from the floor into a thruster) @ 115/85

10 Ring Dips

15 Cals Row/Bike/Ski ERG

 

All Out:

AMRAP 20

5 Thrusters @ 95/75

10 Dips

15 Cals Row/Bike/Ski ERG

 Tuesday 3/26/19

CROSSFIT CLASS STRENGTH (20 Minutes)

Strict Press 5x5 @ 50% 1RM

2 minutes rest between sets           

 

METCON (15 Minutes)

CrossFit:

2 Rounds for time:

15 R Arm DB Push Press @ 50/35

10 Deadlift  255/165

15 L Arm DB Push Press  @ 50/35

10 Deadlift 255/165

 

**Cap 10 Minutes

 

ALL OUT SKILL WORK (15 minutes)

Wall Walks 3x3, 30 Seconds rest between sets

Hollow Rocks x 60 (Hollow hold x 60 seconds)

Coaches Notes:Demand a solid core and a flat back throughout both exercises. Especially during hollow rocks the athletes should be pressing their belly button towards the ground and to their spine.

 

All Out:

3 - 4 Rounds for time (# Rounds will depend on time left in class)

15 R Arm DB Push Press @ 35/20

10 Deadlift  165/115

15 L Arm DB Push Press  @ 35/20

10 Deadlift 165/115

 

Tuesday 3/26/19 STRIKING CLASS

 

WARMUP (10 Minutes)

3 Rounds NOT for time:

30 Double unders / 60 single unders

10 PVC Shoulder Dislocates

5 Empty Barbell Deadlifts

 

STRIKING PAD SKILL WORK

Pad Work: 10x Lead Straight (1); 10x Rear Straight (2); 10x (1,2,1,2) Combo; 10x Lead Hook (3); 10x Rear Hook (4); 10x(1,2,3,4) Combo; 10x Lead Upper Cut (5); 10x Rear Upper Cut (6); 10x(1,2,3,4,5,6) Combo!;

METCON (15 Minutes)

3 Rounds for time:

15 R Arm DB Push Press @ 50/35

10 X (1,2,1,2) Heavy Bag Combos (remember to “step off the X” after each combo)

15 L Arm DB Push Press  @ 50/35

10 Deadlift 255/165

 

Wednesday 3/27/19

METCON (50 minutes)

CrossFit:

EMOM 30

Min1. 10 Burpee Box jump overs 24"/20"

Min2. 12 TTB

MIn3. 30 DU + 1 Legless Rope Climb

Min4. 14 Pistols (7/7 alternating)

Min5. 5 Squat Snatches @ 135/95 (95/65) (40% 1RM)

**The goal on these is touch and go

 

All Out:

EMOM 30

Min1. 10 Box jumps / Step ups 24"/20"

Min2. 8 Knee Raises

MIn3. 20 Single Unders + 4 Rope Pull Ups

Min4. 14 Single Leg box Step Ups @ As high as possible

Min5. 5 Power Snatches @ 75/45

**The goal on these is touch and go

 

Thursday 3/28/19

STRENGTH (15 Minutes)

EMOM12

Min1: 15 Lat Pulldowns

Min2: 10 DB Single Arm Bent Over Rows per Arm @ AHAP

Min3: 10 KB Front Rack Squat @ AHAP

 

METCON (30 Minutes)

CrossFit

5 rounds for time:

400m run

8 Hang Squat Cleans @ 115/85

8 Hand Release Push-Ups

 

All Out:

4 rounds for time:

200m - 400m run / 250m – 500m Row

8 Hang Cleans @ 95/65

8 Hand Release Push-Ups

**Cap 20 Minutes

 

Thursday 3/28/19 STRIKING

4 rounds for time:

200m - 400m run / 250m – 500m Row

8 x (1,2,1,2) Combo on Heavy Bags (Step off the X after each combo)

8 Hand Release Push-Ups

 

Friday 3/29/19

 

CROSSFIT STRENGTH (20 Minutes)         

EMOM10

Min1: Deadlift 6 @ 60% 1RM             

Min2: Row 12/8 Calories

 

METCON (30 Minutes)

CROSSFIT

For Time:

50 Ft Front Rack Walking Lunges @ 135/95

50 Handstand Pushups

50 Ft Front Rack Walking Lunges @ 135/95

50 American KB Swings @ 70/53

50 Ft Front Rack Walking Lunges @ 135/95

50 Box Jumps @ 30/24

50 Ft Front Rack Walking Lunges @ 135/95

 

All Out:

50 Ft Front Rack Walking Lunges @ 105/75

30-50 DB Push Press @ (AHAP)

50 Ft Front Rack Walking Lunges @ 105/75

30-50 American KB Swings @ 53/35

50 Ft Front Rack Walking Lunges @ 105/75

30-50 Box Jumps / Step Ups @ 24/20

50 Ft Front Rack Walking Lunges @ 105/75

 

**Cap 25 Minutes

 

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