Chelsea Fitness Training Centre


033019 - 040519 Workouts

Saturday 3/30/19  

 

AMRAP 20

20 Box Jumps (24/20)

20 Deadlifts @ 155/115

20 Calorie Row/Bike/Ski

200m Run

Saturday Barbell Wickedness 3/30/19  


 Sunday 3/31/19  

 13 minute AMRAP

3 – 6 – 9 – 12 etc… reps of:

burpees

alternating single arm russian KB swing 

hollow rocks

 

Rest 4 minutes, then:

 

13 minute AMRAP

3 – 6 – 9 – 12 etc… reps of:

DB or KB front squat [50/35 per hand]

running man sit up (per side)

 

Monday 4/1/19                                                     

 

WARMUP

Baseline

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups / Ring Rows

 

METCON

 

WOD Class:

 

3 Rounds for time:

1 Legless Rope Climb

100 m Single arm Kettlebell Farmers carry @ 70/53, 53/35, 35/26, 26/20

**50 m with KB in one hand and then 50 m in the other

 

Rest 3 minutes

 

2 Rounds for time:

 

10 Power Cleans @185/125,135/95, 95/65, 65/45

20 Pistols (alternating)

30 GHD Sit ups

 

Rest 3 minutes

 

1 Round for time:

30 OHS @ same as above

40 Alternating Lunges in back rack @ same as above

 

 

All Out / Scaled:

 

3 Rounds for time:

2 Rope climbs / Rope pullups

100 m Single arm kettlebell farmers carry @ 53/35

*50m with KB on right arm and then switch to 50m on left arm

 

Rest 3 minutes

 

2 Rounds for time:

10 Power Cleans @ 135/95

 20 Goblet Squats @ 53/35

30 Ab mat Sit ups

 

Rest 3 Minutes

1 Round for time:

25 OHS @ 135/95

35 Alternating Lunges in back rack @ 135/95

 

Tuesday  4/2/19                                                            

 WOD CLASS ONLY (i.e. CROSSFIT) STRENGTH

Strict Press 5-8-3x10

Perform the 5 sets as Dynamic Effort

2 minutes rest between sets

 

Set 1: 5 reps

Set 2: 8 reps

Set 3: 10 reps

Set 4: 10 reps

Set 5: 10 reps

 

*Sets of 10 should be @ same weight, increasing speed each set

 


WOD / CrossFit Class

EMOM 35

Min1. 250/200 Row

Min2. 15 Thrusters @ 95/65, 65/45, 45/35, 35/15

MIn3. 8 Chest to bar pullups

Min4. 15 Wall Ball @ 20/14 to 10 foot target

Min5. Double Unders 40

 

All Out / Scaled:

 

EMOM 35

Min1. Row for Meters 200/150

Min2. 12 Thrusters @ 95/65

Min3. 10 Pull ups / Ring Rows

Min4. 15 WB @ 20/14 10 foot target for men/ 9 foot for women

Min5. Double Unders 25 / 50 Single Unders

 

 

 

Tuesday STRIKING CLASS 4/2/19                  

 

Then Shadow boxing / Pad Drills

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!;  5 Front Kicks each (rear) leg.  Do each as shadow box first and then as pad striking.

EMOM 35

Min1. Row/Ski 200m, Run 100m, Bike 400m

Min2. 10x (1,2,1,2) Heavy Bag Combos

Min3. 5/5 Front (rear leg) heavy bag kicks

Min4. 15 Wall Ball @ 20/14 10 foot target for men/ 9 foot for women

Min5. Double Unders 25 / 50 Single Unders

Wednesday 4/3/19                                                        

 

WOD/CROSSFIT ONLY STRENGTH

Back Squat 8-5-5-3-8

In 5 sets work up to a HEAVY 8 rep

2 minutes rest between sets

WOD/CrossFit:

3 Rounds for time:

400m Run

8/5 Ring Muscle ups / Chest 2 Bar Pullups / Pullups

*The MU goal should be completed unbroken

10 Front Squats @ 165/115

 

All Out/Scaled:

 

4Rounds for time:

400m Run

5 Pullups / Ring Rows

5 Dips

10 Front Squats @ 115/75

**If you have quality muscle ups you may do above option. HOWEVER, this work out should take no more than 12 min Total. Scale appropriately!

 

 SKILL WORK (use as chocolate milk if time permits)

Wall Walks 3x5, 30 Seconds rest between sets

DB Z-Press 3x10 @ AHAP
 

Thursday 4/4/19                                                                   

 

 

STRENGTH BOTH WOD/CROSSFIT AND ALL OUT

EMOM15

Min1: 8 Calorie Row

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

Min3: 10 KB Front Rack Squat @ AHAP

 

WOD/Crossfit

 For time:

21-18-15-12-9

Overhead Squats @ 115/85 rx+, 95/65, 65/45, 45/35, 35/15

Push-Ups

 

All Out / Scaled

 

For time:

21-18-15-12-9

Overhead Squats / Front Squats / Back Squats 95/65, 65/45, 45/35, 35/15

Push-Ups

 

 

 Thursday 4/4/19                                                                   


3 Rounds NOT for time:

20 Air squats

20 Kettlebell Swings @ 53/35

 

Striking Skills:

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!; 5x Right Knee; 5x Left Knee

 

*Make sure athletes get off the “X” after each combo

 

For time:

21-18-15-12-9

Air Squats

Push-Ups

(1,2,1,2) Heavy Bag Combos

Run 400m/Row/Ski 500m after each round

 

Friday 4/5/19                                           

 

STRENGTH BOTH WOD/CROSSFIT AND ALL OUT

Deadlift 8-8-8-8-8

Perform same weight across all sets

2 Minutes rest between sets

WOD/CrossFit:


AMRAP 5:

1 Kettlebell Hang Snatch each arm @ 70/53, 53/35, 35/26,26/20

1 Squat Snatch @ 185/125,135/95, 95/65, 65/45

2 Kettlebell Snatch each arm

2 Squat Snatch

3 …

3…etc

**Continue to add reps each round until time runs out

 

All Out/Scaled:

AMRAP 5:

1 DB Power Snatch each arm @ 50/35

1 Power Snatch @ 135/95

2 DB Power Snatch each arm @ 50/35

2 Power Snatch @ 135/95

3 …

3…etc

**Continue to add reps each round until time runs out

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