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Take Part in the Advent Calendar Challenge

Earn those Christmas calories now!

Take part in a different workout each Monday to Friday, starting Friday 1 December.


Competition 

Throughout December we will be running a fun competition with a chance to win yourself a set of personal training sessions! The program is designed by our very own CrossFit guru, Jason Pearce, with various categories available.

Prizes

1 30-minute personal training session for all participants that enter
2 PT sessions for 3rd prize
3 PT sessions for 2nd prize
5 PT sessions for 1st prize

 

The workouts

Friday 1 December
20 calorie row, 15 kettle bell swings, 10 burpees – 5 rounds for time

Monday 4 December
2 laps on the track/5 rounds of 5 pull ups/ring rows, 10 press ups, 15 squats, then, 2 laps on the track for time

Tuesday 5 December
21, 15, 9, calories on the rower/50% body weight deadlift/box step overs (can be scaled for women)

Wednesday 6 December
Kettle bell front squat 16/8ks, lunges (per side) – 15, 12, 9

Thursday 7 December
1000m row, 15 dumbbell thrusters, 15 pull ups for time

Friday 8 December
5 pull ups, 10 push-ups, 15 hanging (from bar, no slings) knee raises – 4 rounds for time

Monday 11 December
50/40/30/20/10 wall balls/calories (bike/rower)

Tuesday 12 December
Power cleans 40/20kgs, burpee box jumps – 5 reps, 5 rounds for time

Wednesday 13 December
1 mile run-  for time

Thursday 14 December
Pull-ups, dips, squats – 5 reps each, every minute on the minute – most rounds wins

Friday 15 December
15 man makers/500m watt bike – for time

Monday 18 December
As many calories in 1 minute on the assault bike

Tuesday 19 December
5km watt bike sprint challenge

Wednesday 20 December
30 jump squats, 20 ring rows, 10 roll outs – 5 rounds for time

Thursday 21 December
Death by bike/burpees 2, 4, 6, 8, 10, 12…14 minutes – as many reps as possible

Friday 22 December
41 calorie assault bike, 41 calorie row, 41 air squats for time

 

Suggested weight for kettle bells – 16kg for men, 8kg for women

Suggested weight for man makers/dumbbell thrusters – 10kg/12.5kg for men, 5kg/6kg for women

Suggested weight for wall balls – 10kg for men, 5.5kg for women

All workout weights can be scaled to the participant’s level, extra points will be awarded for using the correct weight

 

For more information please speak to jason.pearce@chelseafc.com or kay.chanat@chelseafc.com