Chelsea Fitness Training Centre


062919-070519 workouts

Saturday 6/29/19

 


 

Strength (10-30) E1;30MOM X 8

Snatch + Low (below knee) Hang Snatch (1set, not drop and reset)

 


 

WOD (30-55)

3:00/1:00 x 5 Rounds

Run 200m

10 DB Squat Clean (2DB) 50/35, 35/25, 25/15, Gob Squat. (should be ub)

AMREPS T2B remaining time

 


 

Barbell Awesomeness

 

 

 

 

• Clean + Jerk

◦ 5 x 3 @ 70%

◦ If no misses on Sets 1-3, then perform Sets 4-5 @ 75%

• Partial Clean Pull to Knee + Clean Pull

◦ 4 x (1+2) @ 90% of 1RM C&J

• Back Squat( if time allows)

◦ 1 x 1 @ 90%

 

Monday 7/1/19

 

 


 

Strength (10-40)

Clean and Jerk Complex

 

PCL + PCL + Jerk + Hang Clean + Jerk (all one set, no dropping)


 

WOD (40-55)

 

Baseline

500m row

40 air squats

30 sit ups

20 pushups

10 pullups

 


 

Tuesday 7/2/19

 


 

Strength (10-30)

Back Squat 5x2 

First rep pause 1 sec.


 


 

WOD (30-55)

Run 6x400 1:00 rest between.

 

Enjoy the running snow will be here before you know it!


 


Wednesday 7/3/19

 


 

WOD (10-40)

3:00/1:00 x 5 Rounds

20 C2B OR :30 whichever comes first (scale to Pull Up, banded Pull Up, Ring Row)

80 DU (40 DU, 100 SU)

Amreps PSN remaining time 135/95, 95/65, 65/45, 45/35.

 


 

CORE (40-55)

:30 Double KB Front Rack Hold (standing upright)

:30 rest

:30 Front Plank

:30 R Side Plank

:30 L Side Plank

:30 Rear Plank (chest thighs to ceiling, hips up!)

:30 rest

 

3 rounds or so.

 


 

 

Thursday 7/4/19

 

Warmup Run 3 Min then 10 EMPTY BB DL 10 PVC SRO 10 Air Squat  10 PVC SRO 10 DB Push Press
1776 partner WOD  Each do half the reps, 1 partner at a time on exercises, swim buddy rules on run (partners use same DB, med ball & barbell) 800 m run   200 Squats  400 m run  100 DB Push press (35/25) (25/20) (20/15) 200 m run  100 med ball sit ups (20/14)  100 m run  52 Dead lifts (225/155) (185/125) (155/95)  50 m run 

 

 

Friday 7/5/19

 


 

Strength (10-30) E2MOM 

Strict Press 5x5

 

WOD (30-55) Cap 15

4 Rounds for Time

30 Wall Balls 20/14

15 SDHP 95/65, 65/45, 45/35, 35/25.

 

Cool Down/Stretch, Announcements (55-60)

 

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