Chelsea Fitness Training Centre


060119-060719 workouts

 

Saturday 6/1/19

 

Warm Up(6min)

Hungry Hungry Hippos

Then

Shoulder Warm Up –

2x

10PVC SRO,

10Push Ups,

10 Ring Row, 

10Band Pull Aparts..

 

-Crossfit / All Out(10-40)

“JT”

21-15-9

Handstand Push Up/ Heavy  DB Strict press

Ring Dip/ Box Dips

Push Up

 

 

Accessory(40-60min)

10 Inverted Rows 

10 Hollow Rock

:30 Hollow Hold

5RFQ

 

 

 


Sunday 6/2/19

warm up(6 min cap)

4 minutes run bike or row

then:

:30 plank or handstand

:30 windmills 

:30 PVC SRO

:30 Jumo Squats

 

WOD

for time(32 min cap)

20 weighted step ups

30 weighted push up [35/35]

20 weighted step ups

30 TGU [35/35]

20 weighted step ups

30 pull ups/ Ring Rows

20 weighted step ups

30 wall balls [30/20]

20 weighted step ups

Monday 6/3/19

 

Warm Up(0-10)

Row 3 minutes, then

3 rounds 

10 air squat

7 push up

5 ring row

 

WOD 1(10-25)

Baseline

 

Crossfit Snatch Warmup(25-35)

Empty Barbell Snatch Warm Up - 5 or so reps of each.

(Elbows - Eyes - Punch, Top of Knee Muscle Snatch - OHS - Sn Balance - Full Snatch)

 

Crossfit(35-55)

Squat Snatch- Heavy 2 Rep for the day (15 mins or so)

(5 min) Then 3 sets of 3 Heavy Snatch Pulls, should be heavy. (No elbow bend, just deadlift, extend ankles, shrug)

 

All Out

4 - 5 rounds:(16 - 20 minutes)

3-minute AMRAP, 1-minute rest

10 Row (Calories)

10 v-ups

10 DB press

 

 


 

Tuesday 6/4/19

 

Warm Up(10 mins)

3 Min Bike,Row,Run,

7 Min - 5 Front Squat

            5 Fast Elbows

            5 Strict Press

            5 Ring Row

            5 Push Up

 

Crossfit(10-40)

10-8-6-4-2 of Ring Muscle Up and Clean and Jerk


 

All Out

10-8-6-4-2

 

Ring Pull ups + Ring Dips/ Pullups + Push Ups/ Ring Rows + Push 

Ups

Clean and Jerks 

Cal Bike/Row

 

 


 

Tuesday Striking

Warm up

Row 500m

Then 3 rds

10 PVC SRO

10 air Squats

5 pushups

5 burbees

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

10 minute AMRAP

20 goblet squats 

20 burpees

20 (1,2 combos)

 

2 min rest

 

10 minute AMRAP

200m run

20 RKBS

20 (1,2,3,4 combos)

 


Wednesday 6/5/19

 

Warm Up(6 min)

5 Ring Row

10 Pass Through

:15 Bike/Row

20 Single Under

 

Crossfit / All out(10-40)

3 RFT

20 Cal Bike/Row

100 DU (50 DU, 200 SU)

30 C2B (15 C2B, 30 Pull Up, 15 Pull Up, 15 Ring Rows)

 


 

Thursday 6/6/19

 

Warm Up (6min)

Hip Warm Up 

 5 Hip Bridges

10 banded Side Steps to R

10 banded Side Steps to L

10 Banded AIr Squats

10 Spiderman (5/5)

 

Crossfit / All Out Strength(10-35) E3MOM

Back Squat 5x5 (first rep paused 5 sec)

* teach athletes what a good paused rep looks like, not collapsing, still active, knees out, feet flat, FULL DEPTH, (unless injured)

* 1 Paused rep + 4 additional, 5 sets.

 

Crossfit / All out(35-55)

13 Min AMRAP

Row 250m

10 Burpee


Thursday Striking

Warmup:

Same as Todays 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

13 Min AMRAP

Row 250m

5 R Knee, 5 L Knee

10 Burpee

10 (1,2,1,2 combos)

 


 

 

Friday 6/7/19

 

Warm Up(6min)

Row 3 mins

Then

With empty Barbell

10 Muscle Clean

10 Front Rack Lunges (5/5)

10 Crane Stretches ( 5/5)

10 RDL

 

 

Crossfit / All out(10-35min)

1,1,2,2,3,3… (9 Minutes AMRAP)

Deadlift 275/185, 185/125, 135/95, 95/65

Box Jump (Step Down) 30/24

 

 

Crossfit / All Out(35-55)

Power Clean - Work Up to Heavy 2 Rep Power Clean (touch and go)

 

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