Chelsea Fitness Training Centre


061519-062119

Saturday 6/15/19

 


 


 

25min AMRAP wth a partner

10 FSQ 225/155 (5 per partner)

10 Deficit HSPU (5 per partner) 7in/3in deficit/ Heavy DB Strict press

20 T2B (10 per partner)/ HKR/ Toe to rig/ situps

 


 

 

 


 


 

 

Sunday 6/16/19 Fathers Day


 

CrossFit Golf”

 

Hole #1: 50 RKBS (70/62)(53/35) (Par 2)

Hole #2: 50 Abmat Situps (Par 2)

Hole #3: 50 Wall Balls (20/14) (Par 3)

Hole # 4: 30 Pushups (Par 2)

Hole #5: 20/15 Cal Row / Bike / Ski ERG

Hole #6: 30 Pullups / Ring Rows (Par 3)

Hole #7: 50 Goblet Squats (53/35) (Par 3)

Hole #8: 30 Box Jumps (20/14 in.) (Par 2)

Hole #9: 20 Slam Balls (Par 2)

 


 

 

 

Monday 6/17/19 (Kristen Konschuh B-day wod)

 


 

HOLLEYMAN

30 RFT

5 wall Balls (20/14)

3 HSPU / Heavy DB strict press

! power Clean (225/155) / Heavy DB Power Clean

 

 


 

Tuesday 6/18/19

 


 

 


 

WOD(15-55min)

Every 8min for 4 rounds (32min)

400m Run

30 T2B (T2B, Knee Raise, Anchored Sit Up, Toes to KB)

20/15 Cal Bike

10 PCL 205/135, 145/105, 105/75, 75/55

 


 


 

Tuesday striking


 

Partner work out

25 min AMRAP 1 partner working at a time 10-1,2,3,4 combos on square bag (5ea partner) 1O Push ups (5ea) 300 m row (150ea) 10 slam ball (5ea) 200 m run (swim buddy rules)

 

Wednesday 6/19/19

 


 


 

Crossfit / All out(

Squat Snatch 10 minutes of doubles (2s) drop and reset between reps

Then

10 minutes to do 1 set of each of the following, 5, 4, 3, 2, and 1


 

 

WOD(35-55)

EMOM 12 MIn

1: 18 Wall Ball 20/14

2: 65 DU

3: Plank Hold :50

 


 

Thursday 6/20/19


 

 

Strength Pairing (10-40) Crossfit / All out

Goal is to work up to 5rm on BSQ and Dumbbell Push Press at the same time.

 

BSQ 5x5 

DB Push Press 5x5 (2 DB, must pause overhead) working up to a 5RM

 


 

WOD(40-55)

100 Bar Facing Burpees for time. Use any bar setup on plates, doesn’t matter. 

 


 

 

Thursday striking


 

WOD Fight gone bad- 1 min each station x 5 1. Weighted step ups 2. Heavy bag (1,2,3,4 combo) 3. Ski Erg/ row 4. Weighted lunge 5. Rest or wall sit (depends on athlete)

 

 

 

 

 

Friday 6/21/19


 


 


 

3RFT

10 BSQ 135/95, 95/65, 65/45, 45/35

20 Pistol (10/10, alternating) Scale to banded pistol, assisted holding onto bar or ring, single leg to box.

10 Push Press (same weight as BSQ)

20 AKBS 70/53, 53/35, 35/26, 20/15 / RKBS

10 Cal Bike / Row / Ski

 

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