Chelsea Fitness Training Centre


062219-062819 workouts

**A TON OF SQUATTING THIS WEEK, TAKE NOTICE ANYONE THAT COMES IN A FEW DAYS IN A ROW, TAKE CARE OF PEOPLE’S KNEES AND QUADS. STRETCH THOSE QUADS AT THE END OF CLASS. MAKE SURE PEOPLE ARE MASHING AND BREAKING UP TIGHT AREAS THROUGHOUT THE WEEK.**

 

Saturday 6/22/19

 


PARTNER WODS(25-55) Cap 30 (Split with partner however you see fit)

 

15-12-9 Ring MU (scale BMU, then to Ring Row + Ring Dip)

21-15-9 Back Squat (185/120, 120/85, 85/55, 55/35) from ground

 

Rest 5:00

 

21-15-9

C2B (scale pull ups, then jumping c2b)

T2B (scale knee raises)

DB Box Step Over (50/35 each hand, 35/25, 25/15, BW)

 


 

 

 

Barbell Awesomeness


 

• Power Snatch

◦ 3 x 3 @ 55% of 1RM Snatch

▪ Focus on pull – move slow from ground to mid-thigh, then fast and explosive on extension.

 

• Hang Snatch (Above Knee)

◦ 5 x 2 @ 70%

 

• Power Clean + Push Jerk

5 x (1+1) @ 75% of 1RM C&J

 

 

 

Sunday 6/23/19


E3MOM x 10 rounds(30 min)

 

12 DB snatch [50/35] (total) * advanced athletes can use KB if needed

16 Sit ups

12 Burpees


 

 

Monday 6/24/19


Strength (10-30)

E2MOM ( building to a 3rep)

OHS 5x3

(work split jerk to get OH)

 

WOD(30-55)

Rowing Intervals

With Partner. 

MM pair, 6000m Row for time. 

MF pair 5500m Row for time.

FF pair 5000m Row for time.

(change every 500m)

*Immediately after getting off the Rower, complete 25/20 Push Ups.

 


 

 

 

Tuesday 6/25/19


WOD(20-55) Matt 16(Cap 35)

16 DL

16 HPCL/ DB HPCL

16 Push Press

800m Run

16 DL

16 HPCL/ DB HPCL

16 Push Press

800m Run 

16 DL

16 HPCL/ DB HPCL

16 Push Press

 



 

Tuesday Striking


 

WOD (Cap 35)

16 DL

16 1,2 combo heavy bag

16 Push Press

800m Run

16 DL

16 1,2 combo heavy bag

16 Push Press

800m Run

16 DL

16 1,2 combo heavy bag

 

 

Wednesday 6/26/19


Speed Work ( Run athletes in heats)

10x50m sprints

6x100m sprints

2x200m sprints

1x400m sprint

(rest as needed)

 

WOD (30-55) Cap 15 Min

100 Front Squat for time, every time you break 5 burpees. 

135/95, 95/65, 65/45, 45/35


 

 

Thursday 6/27/2019


WOD (10-35) Cap 20

100 Cal Bike

100 Cal Row

Run 1200m

 

Strength (35-55)

Bent Over Row 5x8

Superset

Strict Press 5x8

Same barbell? Or Share with someone.

 



Thursday Striking


WOD 30 min AMRAP

10 Cal Bike

10 Cal Row

Run 100 m

10 1,2,3,4,5,6 combo shadow box

 

 

Friday 6/28/19


Strength (10-30)

FSQ 5x2

 

WOD (30-55)

2:00on/1:00off - 5 Rounds

10 Burpee

10 Box Jump Over (24/20)

As many reps Push Press 115/80, 75/55, 55/45, 45/35

 

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