"Chelsea"

EMOM for 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Bench Press, Narrow Grip

6 x 4 x 75 - 80%

Optional easy pace cardio for today
Pick 2 machines from these
Air bike, Row, Ski , Run, Bike erg/ watt bike
then do : 5-4-3-2-1 minutes of each machine alt time.
Perform 20-30 du's and 10-15 abmat sit ups after finishing 5/4/3/2/1 min round of 2 machines.
you will do du's and abmat sit ups total 5 times.

Purpose is to go with 60-70% effort the whole
session and recover your body, make solid
aerobic pace workout.

Other option for cardio is to go outside and do:
12-15 rounds (36-45 mins)
1 min fast walk + 1 min jog + 1 min light run

Midbody work after "run"
3-4 rounds
15-20 sit ups
20-30 russian twists (bodyweight, feet off the ground)
10 supermans
rest 1 min

Mobility drills
2+2 min couch strech
2+2 min banded overhead strech
2+2 min calf/achilles strech against wall / rig
2+2 min wall pec strech

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For time:

100 burpees

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WARM-UP:

Tabata, 8x20sec ON/10sec OFF

Burpees (easy pace)

Then,

10/10 Chest stretch
1min/side Half kneeling hamstring stretch

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For time:
75 Sit Ups

1 round of:
30 Cal Row
30 Wallballs 20/14

50 Sit Ups

Then 2 Rounds of:
20 Cal Row
20 wallballs 20/14

25 Sit Ups

Then 3 Rounds of:
10 Cal Row
10 Wallballs 20/14

*sub 5 calories less if biking.
*35:00 cap

Warm up and strength
3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Core strength
E3MOM for 9:00 (3 rounds)
20 v ups
40 Russian twists with DB

AMRAP 10:00
30 Meter/arm Single Arm Overhead Carry
30 Meter burpee broad jump

AMRAP 10:00
30 Meter/arm Single Arm Front Rack Carry
40 Double Unders

AMRAP 10:00
30 Meter/arm Single Arm Farmer Carry
30 Air Squats

Complete these 3x10:00 efforts in any order. We will have approx 2:00 rest between them.
Effort level moderate today.

Goal: 4 rounds each AMRAP

A,
As many reps as possible in 40 mins of:
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans @60/40kg
1 Box Jump @90/75cm
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
Bike Erg, 1000/800 m
5 Burpee Ring Muscle-ups
3 Hang Squat Cleans
1 Box Jump
...
Continue adding 5kg/2,5kg each round until time expires.

Stop if you reach 10 rounds. Goal is a strong but sustained effort across all rounds.

B,
For quality:
3x8 Double Kettlebell Front Rack Box Squats, pick load
3x6 L/6 R Single Arm Dumbbell Press, pick load
3x8 L/8 R Paloff Press

Double Kettlebell Front Rack Box Squats- 3 secs down and up
Single Arm Dumbbell Press- 3 secs up and down
Paloff Press- 3 secs press and return

Complete all work sets at RPE of 6-7/10.

A,
Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Barbell Back Rack Low Box Step-up 30-30-30

Use the heaviest weight you can for each set.
Rest as needed between sets.

Set box height to roughly 30cm and try to use 60-70% of your 1RM back squat.

C,
For time:
50 Ski Erg Calories
50 Bike Calories
50 Row Calories

Goal: sub 9 mins

D,
5 rounds for quality of:
1 L Arm Kettlebell Bent Over Rows, pick load
1 L Arm Kettlebell Deadlifts, pick load
1 L Arm Kettlebell Clean + Rotations, pick load
1 L Arm Kettlebell Press + Windmills, pick load
1 R Arm Kettlebell Bent Over Rows, pick load
1 R Arm Kettlebell Deadlifts, pick load
1 R Arm Kettlebell Clean + Rotations, pick load
1 R Arm Kettlebell Press + Windmills, pick load

Each set should focus on the quality of movement over loading. Use challenging but doable loads. Adjust as needed and rest 1 min after the complex on each arm.

2 rds:
1min. Row/Bike/Run
10 Air squat
5 Push up

2 rds:
30s. Row/Bike/Run
6 Hang DB snatch
4 Burpee

• Mobility...