Chelsea Fitness Training Centre


060819-061419 workouts

Saturday 6/8/19

 

Warm Up (10min)

ATYI - 8 reps A,  8 reps T, 8 reps Y, 8 reps I, use 2 ½ lb weights if not enough bands.

6 mins

5 Push up to Down Dog

8 Cal Row

10 PVC SRO

10 jumping Jacks

 

Crossfit / All Out E2MOM(10-30min)

Bench Press - 5x5

 

Crossfit / All Out(30-55) Cap 18

2RFT

750/650m Row

50 Sit Ups

25 DB Step Up (50/35, 35/25, 25/15, BW) 1 DB, 24/20”

 

Cool Down Stretch (55-60)

 

Barbell Awesomeness

Warmup ( Same as wod class)

 

E3MOM 5x5 

Clean & Jerk

 

E2MOM 5 x 3

Box Front Squats

 

If Time Left 

Bulgarian split squats 

 

 

Sunday 6/9/19

Warm up(4min) 

Tabata

Complete All rounds of jump rope before switching to Row

Jump rope, Bike or row

 

4 rounds(34 min cap total)

10 push ups

10 hollow rocks

10 push ups

10 hollow rocks

500m row / 400 m Run

1 min rest

 

Immediately into:

 

4 rounds

6/6 Lunges

12 sit ups 

6/6 lunges

12 sit ups 

60 jump rope

 

Monday 6/10/19


 

Warm Up 

Row Bike Run 3 Min

Then ( 5 min)

10 Banded Side Steps R 

10 Banded Side Steps L

10 Banded Air Squats

10 Lunge and Reach Up (5/5)

 

 

Crossfit/ All Out E2MOM  (10-30)

Front Squat 5x4 - First rep paused 3 sec.


 

 

Crossfit / All out(30-55) CAP 18min

3RFT

10 DB Man makers  50/35, 35/25, 25/20, 20/15

200m Run

12 Strict Pull Up/ 6 strict pullups/ 12 Ring Rows

 

Cool Down Stretch (55-60)

 

 

 

Tuesday 6/11/19

Warm Up (6min)

Hip Bridges (8 reps each)

Fire Hydrants R/L (hands and knees)

Dynamic Hammy R/L (on back)

Empty BB RDL 8

Row Calories 8

 

Crossfit / All out EMOM(10-30)

Deadlift 10x3  @ 85-90% 1RM

 

Crossfit / All out(30-55min) Cap 15min

10-8-6-4-2

50-40-30-20-10

BMU / C2B + Pushups / Pull ups + Pushups / Ring Rows + Pushups

Wall Ball (20/14)


 

Tuesday Striking

Warm up (6 min cap)

1 round:

20 Good mornings

10/10 Ankle circles (R, L)

10/10 Hip circles (clockwise, counterclockwise)

10/10 Arm swings (top to bottom, across body)

10/10 deadbugs (R, L)

20 squats

 

 

Skill-

10 lead straight, rear straight, (1,2 combos), lead hook, rear hook & (1,2,3,4 combos)

 

 25 min AMRAP

 

- 8 DL

- 50 Jump rope

- 8/8 Bent over row

- 200m run

-10 (1,2,3,4 combo)

 

Wednesday 6/12/19

 

 

Warm Up (6min)

5 Ring Row

10 PVC SRO

5 Burpee

:20 Lat Stretch R

:20 Lat Stretch L

10 Squat

 


 

WOD (20-55) 35 CAP

15 Strict Handstand Push Up /  Heavy DB Strict press

10 Heavy Power Cleans / DB Power Cleans

20 Box Jump Over  24/20 

30 Burpee over bar

40/30 Cal Bike (I did ski here, if you have it use it, if not, bike, if not enough space then 800m Run)

50/40 Cal Row

40/30 Cal Bike

30 Burpee over Bar

20 Box Jump Over

10 Heavy Power Cleans / DB Power Cleans

15 Strict Handstand Push Up / Heavy DB strict press

 


 

Cool Down Stretch (55-60)

 

Thursday 6/13/19

 

Warm Up 

Row Bike Run 3 Min 

then

10 Squat Side Steps R

10 Squat Side Steps L

10 Lunge and Reach Up (5/5)

10 PVC OHS

2 Down Ups on Rope

Jog around gym with weighted object.

 

 

Crossfit(30-55) 20min Cap - may not be able to finish today.

400m weighted run (45/35 ideally a plate)

15 Front Squat (205/135, 135/95, 95/65, 65/45) from ground.

200m weighted run

8 Rope Climb

200m weighted run

15 Front Squat 

400m weighted run

 

All Out

400m

15 DB Front Squat 

200m run

8 Rope up & Downs

200m run

15 DB Front Squat 

400m run

 

 

 

IF TIME ALLOWS(10-30)

Overhead Squat 5x10

 

Cool Down Stretch (55-60)

 

Thursday Striking

Warm up

For 6 minutes

10 RDL

10 Push up to down dog

5/5 Samson lunge

 

Skills-

10 lead straight, rear straight, (1,2 combos), lead hook, rear hook & (1,2,3,4 combos)

 

E4MOM x 8 (32 minutes)

10 RKBS

10 DB Push press

10 Box steps

10 (1234 combos)

 

 

 

 

Friday 6/14/19

 

Warm Up (10min)

ATYI - 8 reps A, then 8 reps T. 8 reps Y, 8 reps I, use 2 ½ lb weights if not enough bands

6 mins

5 Push up to Down Dog

8 Ring Row

10 PVC SRO

5 Arch To Hollow on bar 

 

Crossfit / All out  (10-25)

Pull Up/Dip Complex - Strict, Add reps from last time if able, if first time, ideally 5/5 for ten sets. For strength not conditioning. Goal is ten sets, ideally we get to doing these on the minute, but you have 15 minutes to do then 10 sets. ( use mixed grip)

 

Crossfit / All out  (25-55) 20 Cap (will need to start half your group on the bottom and go up, other half at the top and go down. You choose how to split group up, don’t ask for volunteers.)

100/80 Cal Row

80 Wall Ball 20/14

60 Sit Up (GHD if anyone wants to)

40 Box Jump Over  24/20

30 Overhead Walking Lunge with double KB (53/35, 35/26, 26/20, 15/10) Mobility will be an issue here, bodyweight or front rack if unable to lock arms.

 

Cool Down Stretch (55-60)

 

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