Chelsea Fitness Training Centre


4/20-4/26 workouts

Saturday 4/20/2019 

 


 

 

AMRAP 12 minutes

100 Wall Balls

100 Burpees

-      1 works while the other holds farmer carry for wall ball, 1 works while other holds hollow body for burpees, if you finish the burpees, go back to wall balls.   CAN’T WORK UNLESS PARTNER IS HOLDING THE FARMER CARRY OR HOLLOW BODY

 

 

 

 

 

 

Sunday 4/21/19 

 

3 rounds

40 Plate Ground to overhead [45/35]slam balls [30/20]

30 box jumps [30”/24”]

20 burpees

15/15 Windshield wipers (hanging if possible)

*3 minute rest


Monday 4/22/19 (Earth Day)

 


 

- OTM (4-5 rounds, 16-20mins) alternating movements, for max reps/cal

 

  1. Row (Cal)
  2. Toes to Bar/ HKR/ situps
  3. Bike (Cal)
  4. Strict Pull Up (new people shouldn’t be doing a lot of these, ideally have them mix in something else with it, or do jumping, but still 1 minute is a lot, just be smart)

 


 

Tuesday 4/23/19


 

 


Run 400

Bike 800m/0.8K / Ski 300m

Row 600

Rest 3:00

X4 rounds


 


Wednesday 4/24/19


 

-3:00 work/1:00 rest - 5 Rounds (start back at the top each round)

            5 SDHP  135/95, 95/65, 65/45, 45/35

            5 S2OH

            25 DU/25 SU

            


 

Thursday 4/25/19

  

 

CROSSFIT(35-45)-

40 power snatches for time at 50% of 1RM from today

Each time you break, perform 25 DU

Should feel like Isabel, grippy, lung burning a little bit. 

*6 Min Cap

 

ALLOUT

EMOMX4

M1  DB SNATCHES

M2 25DU/ 50 SU

M3  DB FRONT SQUATS

M4 BURPEES

M5 HANGING KNEE RAISES

M6 REST

 


Friday 4/26/19 ARBOR DAY

 


15-12-9-6-3

Front squat

Strict HSPU / Kipping HSPU / Seated DB Strict Press

*front squat starts at 15x135/95 then goes to 12x185/120, then 9x205/135, then 6x225/155, then 3x245/165  FROM THE FLOOR UNLESS COMPLETELY NEW ATHLETES

Blu 15x95/65, 12x135/95, 9x155/105, 6x185/120, 3x205135

Gry 15x65/45, 12x95/65, 9x105/75, 6x120/85, 3x135/95

Whi 15x45/35, 12x65/45 9x75/55. 6x95/65, 3x105/75

 

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