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Strongtown Fitness

Schedule
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Squat Program
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Blogs & Workouts

Dan Gallagher
July 21, 2016
WOD

Friday - 7/22/16

Dan Gallagher
July 21, 2016
WOD
Friday - 7/22/16

Deck of Cards - Battle of the Classes
   Number = Reps
   Suit = Movement

      Clubs....Kettlebell Swings
      Diamonds....Lunges
      Hearts....Burpees
      Spades....Sit-ups
  Face cards are 10, Aces are 1, Jokers are 200m Run
  No 10s

Tagged: Kettlebell Swing, Lunge, Sit-ups, Run, Deck of Cards, Burpee

Comment
Dan Gallagher
July 20, 2016
Barbell WOD, WOD

Thursday - 7/21/16

Dan Gallagher
July 20, 2016
Barbell WOD, WOD
Thursday - 7/21/16

Barbell WOD Sampler

Clean & Jerk
  Max Out
  1 x 2 @ 80%

Back Squat
  90% x 1
  2 x 3 at 30# less then 90%

Tagged: Clean & Jerk, Back Squat

Comment
Dan Gallagher
July 19, 2016
WOD, For Time

Wednesday - 7/20/16

Dan Gallagher
July 19, 2016
WOD, For Time
Wednesday - 7/20/16

4 Rounds - For Time
  400m Run
  21 Russian Kettlebell Swings (24/16 kg)
  15 Box Jumps / Step-ups (24/20")
  9 Chest to Bar Pull-ups

 

Tagged: Run, Russian Kettlebell Swings, Box Jump, Pull-up, C2B, Bar Muscle Up

Comment
Dan Gallagher
July 18, 2016
WOD, Lift for a Purpose, Blog

Tuesday - 7/19/16

Dan Gallagher
July 18, 2016
WOD, Lift for a Purpose, Blog
Tuesday - 7/19/16

Bench Press
  3-3-3-1-1-1

3 Rounds of 3 Minutes
  #1) 200m Run + Max Handstand Push-ups
  #2) 200m Run + Max Ring Dips
  #3) 200m Run + Max Push-ups

Tagged: Bench Press, Run, Handstand Push-up, Ring Dip, Push-up

Comment
Dan Gallagher
July 17, 2016
WOD, For Time

Monday - 7/18/16

Dan Gallagher
July 17, 2016
WOD, For Time
Monday - 7/18/16

Deadlift
  3-3-3-3-3

For Time
  75 Double Unders
  50 Air Squats
  25 Deadlifts
  50 Air Squats
  75 Double Unders

Tagged: Deadlift, Double Under, Squat

Comment
Dan Gallagher
July 14, 2016
Barbell WOD, WOD

Friday - 7/15/16

Dan Gallagher
July 14, 2016
Barbell WOD, WOD
Friday - 7/15/16

Barbell WOD Sampler

Clean & Jerk
  5 x 1 @ 90%

Back Squat
 90% x 1
 2 x 3 @ 30lbs less

Tagged: Clean & Jerk, Back Squat

Comment
Dan Gallagher
July 13, 2016
Girl, WOD

Thursday - 7/14/16

Dan Gallagher
July 13, 2016
Girl, WOD
Thursday - 7/14/16

For Time
  Jackie

     1,000m Row
     50 Thrusters
     30 Pull-ups
  then immediately complete....
  Annie

     50-40-30-20-10
       Double Unders
       Sit-ups

Tagged: Row, Pull-up, Double Under, Sit-ups, Girl, Thruster

Comment
Dan Gallagher
July 12, 2016
WOD, For Time

Wednesday - 7/13/16

Dan Gallagher
July 12, 2016
WOD, For Time
Wednesday - 7/13/16

Weighted Ring Dips
  5 x 3 (Same Weight)

For Time
  400m Run
  20 Push-ups
  20 Waiter Lunges (24/16 kg) (10 Each Arm)
  200m Run
  20 Push-ups
  20 Waiter Lunges (24/16 kg) (10 Each Arm)

Tagged: Ring Dip, Run, Push-up, Waiter Lunge

Comment
Dan Gallagher
July 11, 2016
WOD, AMRAP

Tuesday - 7/12/16

Dan Gallagher
July 11, 2016
WOD, AMRAP
Tuesday - 7/12/16

Open WOD #11.5
20 Minute AMRAP

   5 Power Cleans (145/100 lbs)
   10 Toes to Bar
   15 Wall Ball (20/14 lbs)

 

Tagged: Power Clean, Toes to Bar, Wall Ball, Open WOD, AMRAP

Comment
Dan Gallagher
July 10, 2016
WOD, FGB Style

Monday - 7/11/16

Dan Gallagher
July 10, 2016
WOD, FGB Style
Monday - 7/11/16

Back Squat
  5-5-5-5-5

3 Rounds of 4:00 - 3 Separate Scores
Round #1
  Run 400m - Max Box Jumps (24/20")
Round #2
  Run 400m - Max Sit-ups
Round #3
  Run 400m - Max Russian KB Swings (24/16 kg)

Tagged: Run, High Box Jump, Sit-ups, Russian Kettlebell Swings, Back Squat

Comment
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