Chelsea Fitness Training Centre


4/6/19 - 4/12/19 Workouts

 

 

 

Saturday 4/6/19

 
METCON
Athlete:
“Nancy”
5 Rounds for Time:
400-meter run
15 Overhead Squats @ 95/65 (Taken from the ground unless beginner)

 
SATURDAY 4/6/19 BARBELL AWESOMENESS
Warm Up: Coach Warmup

 

Saturday KIDS CLASS 4/6/19

 
Then, 5 min AMRAP:
 
Agility ladder
hurdles
8 low plate squats
10 hollow rocks
 
Strength:
Front squat
E2MOM-5 x 5
 
WOD- AMRAP 12-(adjust time if necessary)
8 or 12 lunge steps (8 for younger/shorter athletes; 12 for older athletes)
8 or 10 med ball thrusters (8 for younger; 10 for older)
8 or 10  burpees. (8 for younger; 10 for older)
Farmers carry w/ kettle bells around the perimeter of the box (one kettle bell in each hand)
 
Roll out together
 
Sunday 4/7/19

strength (10 min cap)
strict pull ups (any grip)
5 x 5
modification ideas
intermediate: partner assisted pull up (athlete hangs from bar, brings heels to butt, then partner stands behind and lifts up on feet)
beginner: seated pull up https://www.youtube.com/watch?v=DJuo0uhoHzQ&t=2s
 
 
Tabata (:20 on :10 off x 8 rounds)
complete all rounds at one exercise, take 1 min break before rotating (24 min, 19 min)
 
bent over row XX
Hollow rocks
bike
Battle ropes
Shoulder taps

Monday 4/8/19

STRENGTH CROSSFIT AND ALL OUT         
Back Squat 3-3-5-8-8
In 5 sets work up to a HEAVY 8 rep
2 minutes rest between sets
 
METCON
CrossFit:
5 minutes to Complete
150 Double Unders
 
Then:
AMRAP in remaining time
4 Single arm Right DB Overhead Squat @ 70/50
4 Strict Deficit HSPU 4 inches/2 inches / Kipping HSPU / Pike Pushup
4 Single arm Left DB Overhead Squat @ 70/50
 
All Out:
5 Minutes to Complete
75 Double under OR 250 Singles
 
Then:
AMRAP in remaining time
4 Goblet Squats 70/53
4 Kipping HSPU or Pike Pushups

Tuesday 4/9/19

     

 
CROSSFIT ONLY STRENGTH             
Strict Press 3-3-5-8-8
In 5 sets work up to a HEAVY 8 rep
2 minutes rest between sets    

METCON
CrossFit:
EMOM 16
*Min1: 10 Burpees **We want these to be as fast as possible!!
Min2: 15 American Kettlebell Swings 70/53
Min3: 15 Box Jumps 24/20
Min4: rest
Min5: 10 Power Clean 155/105
Min6: 2 Rope Climbs / 4 Rope Pullups / 8 Pullups / Ring Rows
Min7: 10 Ring Dips / Matador / Box
Min8: Rest
 
All Out:
EMOM 21
Min1: 8 Burpees
Min2: 15 Russian KB Swings 53/35
Min3: 10 Box Jump 24/20
Min4: 8 Power Cleans 135/95
Min5: 2 Rope Climbs / 4 Rope Pullups / 8 Pullups / Ring Rows
Min6: 10 Ring Dips / Matador / Box
Min7: Rest
 
 Tuesday STRIKING CLASS 4/9/19
 
Warm Up: 6 min AMRAP of agility ladder; 8 PVC SRO; 8 Low plate squats
 
Skill Work:  Do all this with shadow punching 10 reps first then same thing with striking pads. 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.

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 DB Push press (50/35)
1:00 (1,2,1,2, R Front  Kick) Heavy Bag Combos Switch to (2,1,2,1, L Front Kick) combo on alternating rounds
1:00 Rest
 

If more than 2 people and time left do 45s surprise attacks

 

Wednesday 4/10/19


CROSSFIT ONLY STRENGTH             
 
Front Squat 3-3-3-5-5-5-8-8
Perform the 8 sets as Dynamic effort
90 seconds rest between sets
*~50-60% of 1rm
METCON
CrossFit:
For Time:
30 Shoulder to Over Head @ 135/95
30 Pull Ups
30 Sumo Dead Lift High Pull @ 135/95
30 Wall Balls @ 20/14, 10 ft Target
 
All Out:
BUY IN : Row/Ski 1000m; Run 800m; Bike 2K
For Time:
30 Shoulders to Over Head @ 95/65
30 Pull Ups / Ring Rows
30 Sumo DL High Pull @ 95/65
30 Wall Balls @ 20/14, 10ft/9 ft Target
BUY OUT : Row/Ski 1000m; Run 800m; Bike 2K
 
SKILL WORK/cm if time permits
Wall Walks 3x7, 30 Seconds rest between sets
 
Hollow Rocks x 90
 
DB Z-Press 3x10 @ AHAP
 
 Thursday 4/11/19
Workout:

0-10
(10 minutes)
 

100ft knee hugs
100ft quad pulls
100ft hip openers
50ft worlds greatest stretch
50ft inchworns
100ft high knees
100ft butt kicks

10-40
(30 minutes)
If not running then same distance Row/Ski ERG and 2x for Bike
200m Sprint
Rest 3 Minutes
300m Sprint
Rest 2 Minutes
400m Sprint
Rest 2 Minutes
300m Sprint
Rest 3 Minutes
200m Sprint
  CrossFit/All Out  
40-60
(20 minutes)
 
 
21-15-9-15-21
Ring Pushups / HRPU
Reverse DB Flys



 

 Thursday STRIKING CLASS 4/11/19
Workout:

0-10
(10 minutes)
 

100ft knee hugs
100ft quad pulls
100ft hip openers
50ft worlds greatest stretch
50ft inchworns
100ft high knees
100ft butt kicks

10-40
(30 minutes)
Skill Work:  Do all this with shadow punching 10 reps first then same thing with striking pads. 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.  5 Round House Kicks
  Striking  
40-60
(20 minutes)
 
 
21-15-9-15-21
(1,2,1,2) Combo Front Kick + Round House Kick
Reverse DB Flys

 
If multiple athletes do as partners and have one partner hold a pad while other partner does strikes and then they do their DB Reverse Flys together



 
 Friday 4/12/19

 STRENGTH CROSSFIT AND ALL OUT
Deadlift 5-5-5-8-8
Climb in weight across 5s and same weight across 8s
2 Minutes rest between sets
 
METCON
 Deck of Cards AMRAP with remaining time in class minus five minutes but NOT more than 20 minutes.
Hearts = Russian Twists (using plates, balls, KB, DB, etc.)
Clubs = Goblet Squats
Diamonds = Slam Balls
Spades = T2B or K2E or knee raises
Joker = Run 200m
Jack = 11 reps; Queen = 12 reps; King = 13 reps; Ace = 15 reps
 

   

 

 www.strongtogetherchelsea.com 

 




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