Dan Gallagher

February 18, 2019

EMOM, For Time, Level Test, WOD

Tuesday - 2/19/19

Dan Gallagher

February 18, 2019

EMOM, For Time, Level Test, WOD

Warm-up / Mini-test:
Max Distance Broad Jump
Max Unbroken Double Unders

Level Test:
Strict Knees to Elbow in 1:20
Kettlebell - 10 Minute EMOM

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

Sarah Gallagher

February 17, 2019

WOD, Not for Time

Monday - 2/18/19

Sarah Gallagher

February 17, 2019

WOD, Not for Time

Establish a Max
Set of Unbroken Push-ups

5 Rounds - Not for Time
3 Bench Press (same weight)
2 Rope Climbs

Sarah Gallagher

February 14, 2019

WOD, EMOM, Tabata

Friday - 2/15/19

Sarah Gallagher

February 14, 2019

WOD, EMOM, Tabata

Snatch EMOM - 12 Minutes Total
EMOM-3: Weight 1
3 Tall Squat Snatches (light and fast)
EMOM-3: Weight 1
1 Hang Squat Snatch + 1 Squat Snatch
EMOM-6: Weight 2
Squat Snatch Heavy Single

Tabata: 8 Rounds, 20 seconds of work; 10 Seconds rest
Wall-Ball (20/14 lbs)
Sit-ups

Dan Gallagher

February 13, 2019

Level Test, WOD

Thursday - 2/14/19

Dan Gallagher

February 13, 2019

Level Test, WOD

Level Test Day: Weightlifting & Squat Endurance

Weightlifting
Establish a 1 Rep Max Power Clean

Squat Endurance
Establish a 20 Rep Max Back Squat

Dan Gallagher

February 12, 2019

For Time, WOD

Wednesday - 2/13/19

Dan Gallagher

February 12, 2019

For Time, WOD

5 Rounds: For Time
   300m Row
   40 Double Unders
   500m Bike
   15 Toes to Bar

Sarah Gallagher

February 11, 2019

WOD, FGB Style, Level Test

Tuesday - 2/12/19

Sarah Gallagher

February 11, 2019

WOD, FGB Style, Level Test

Level Test:
Aerobic Power Intervals (FGB)

3 Rounds - 1 Minute Stations for Max Reps:
Wall Ball (20/14 lbs)
Hang Power Cleans (75/55 lbs)
Box Jumps with Step-Down (24/20”)
Push Press (75/55 lbs)
Burpee
Rest

Sarah Gallagher

February 10, 2019

Level Test, AMRAP, Skill Work

Monday - 2/11/19

Sarah Gallagher

February 10, 2019

Level Test, AMRAP, Skill Work

Level Tests:
   Pull-ups & Rings (choose one)
       Strict Skill Work - Hold, Support, Negatives
       Weighted
            Work up to a 1 Rep Max

8 Minute AMRAP:
   4 Chest to Bar Pull-ups
   12 Front Squats (95/65 lbs)
   8 Ring Dips