Chelsea Fitness Training Centre


52519-53119 Workouts

 

 

 

Saturday 5/25/19


 

Crossfit / All out Strength(10-30)

BSQ 10x2 EMOM ideally within about 80-90% 1RM for all 10 sets

( Take 5min to get to working weight)

 

WOD(30-60)

5 Rounds 1:00/station (20 min working)

Sit Up

Double Under

Rope Climb/ Rope Pullups / Ring Rows

Farmer Carry

 


 

 


 

 

Sunday 5/27/19

 


 

 

For time: 35 min cap

4 rounds

12/12 box  Weighted stepups [50/35]

12/12 SA DB S2O [50/35]

 

4 rounds

50 meter suitcase Walking lunge [50/35]

30  Ab Mat sit ups

 

4 rounds

400m run

:30 rest

 

*ALL weighted exercises only use a single DB or KB

Monday 5/27/19


 


 

WOD - Murph

1 Mile Run

100 Pull Up

200 Push Up

300 Air Squat

1 Mile Run

 

Rx = 20/14# vest


 


 

 

Tuesday 5/28/19


 

Crossfit/All out  (10-40) 20 min CAP 

40-30-20-10

AKBS / RKBS 70/53

Air Squat

Push Up

 

Crossfit / All out Strength

Deadlift 5x10 

 

 

Tuesday Striking Class


 

 

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

Wod

40-30-20-10

RKBS 53/35

Air Squat

Push Up

Shadow combo ( 1,2,1,2 step off x = 1 rep)

 

 

Wednesday 5/29/19

 


 

 Crossfit / All out Strength (10-30)

 

Strict DB Press 5x5 (1+1/2rep) 

(dumbbell goes from shoulder to overhead, then back down halfway, about to the forehead, then back up, that is 1 rep, athletes will do 5 reps of those) This works that strength from the top of the head to locked out overhead, basically what a strict HSPU is like)

 

WOD(30-60min)

First, warm up again with a 200m run..

Workout is 

Run 200, 50DU/50SU, 6 Bar MU/ C2B/ pullups/ Ring Rows 

Run 400, 100 DU/100SU, 9 Bar MU/ C2B/ pullups/ Ring Rows

Run 600, 150 DU/150SU, 12 Bar MU/ C2B/ pullups/ Ring Rows


 

 

 

Thursday 5/29/19

 


 

Crossfit/Strength (10-40 min)

1 Power Clean, drop. 1 Squat Clean - OTM 20 MIN

Teach Clean briefly, then start the clock.

 

Crossfit(40-60)

EMOM 15

  1. Wall Walk 3
  2. V-Up 15
  3. Box Jump Over 15

 

All out

AMRAP FOR 30 MIN

 

20 Reverse Lunges

100m Sprint

20KB Deadlifts( Suitcace Deadlifts)

20 step ups

10 Ring Rows

 

     

Thursday Striking Class
 
 

 
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
 
        AMRAP ??
100m Sprint
5 (1,2,3,4) Heavy Bag Combos
5 Sprawls
20 Ab matt situps

 

Friday 5/30/19

 


 

Crossfit / All out(10-30)

Amrap 15 Min

5 BMU/ C2B/ Pullups/ Jumping Pullups

10 Box Jump Over 24/20

15 Power Snatch 75/55, 55/45, 45/35, 15/15 ( Scale ALT DB Snatch)

 

Accessory (30-60)

Alternating EMOM 18 Minutes

10 Wall Ball (30/20)

10 RKBS (Heavy as possible)

 

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