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Strongtown Fitness

Store
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Member Portal Login
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Membership: Hold Request
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Blogs & Workouts

Sarah Gallagher
August 14, 2019
WOD, FGB Style

Thursday - 8/15/19

Sarah Gallagher
August 14, 2019
WOD, FGB Style
Thursday - 8/15/19

Back Squat
5-5-5-5-5
Increase weight between each set

3 Rounds - Max Reps at Each Station in 1 Minute
Wall-Ball (20/14 lbs)
Double Kettlebell Deadlift (24/16 kg - Each Hand)
Bike (Cal)
Rest

Tagged: Back Squat, Wall Ball, Double Kettlebell Deadlift, Bike (Calories)

Comment
Sarah Gallagher
August 13, 2019
WOD, For Time

Wednesday - 8/12/19

Sarah Gallagher
August 13, 2019
WOD, For Time
Wednesday - 8/12/19

For Time:
1-2-3-4-5-6-7-8-9-10

Hang Power Cleans (155/105 lbs)
Bar-facing burpees

Gymnastic Accessory Work:
Chin Over Bar Hold
4 x 10-20" Hold
Pull-up grip (palms over)

Tagged: Hang Power Clean, Bar Facing Burpee, Gymnastics Movements

Comment
Sarah Gallagher
August 12, 2019
WOD, AMRAP

Tuesday - 8/13/19

Sarah Gallagher
August 12, 2019
WOD, AMRAP
Tuesday - 8/13/19

10 Minute AMRAP:
12 Alt. DB Split Snatch (50/35)
36 Double Unders
2 Rope Climbs

Rest 5 min, directly into….

10 minutes to FInd:
1 Rep Max Squat Snatch

Tagged: Alt DB Split Snatch, Double Under, Rope Climb, Squat Snatch

Comment
Sarah Gallagher
August 11, 2019
WOD, For Time

Monday - 8/12/19

Sarah Gallagher
August 11, 2019
WOD, For Time
Monday - 8/12/19

Bench Press
5x3 (Same Weight)

21-15-9
Hand Release Push-ups
Box Jumps (24/20 in)
Sit-ups

Tagged: Bench Press, Push-Up (Hand Release), Box Jumps, Sit-ups

Comment
Sarah Gallagher
August 8, 2019
WOD, Chipper, For Time

Friday - 8/9/19

Sarah Gallagher
August 8, 2019
WOD, Chipper, For Time
Friday - 8/9/19

Running Chipper - For Time
200m Run
25 Overhead Squats (95/65 lbs)
400m Run
25 Front Squats (95/65 lbs)
600m Run
25 Deadlifts (95/65 lbs)
800m Run
25 Lateral Bar Burpees

Tagged: Run, Overhead Squats, Front Squat, Deadlift, Lateral Bar Burpee

Comment
Sarah Gallagher
August 7, 2019
WOD

Thursday - 8/8/19

Sarah Gallagher
August 7, 2019
WOD
Thursday - 8/8/19

Run
400m x 4
Leave every 3 Minutes

Pressing Complex
1 Press + 3 Push Press
Establish a Max Complex

Tagged: Run, Press, Push Press

Comment
Sarah Gallagher
August 6, 2019
WOD, AMRAP

Wednesday - 8/7/19

Sarah Gallagher
August 6, 2019
WOD, AMRAP
Wednesday - 8/7/19

20 Minute AMRAP:
200m
Row 10/7 Calorie Bike
15 Sit-ups
10 Kettlebell Swings (24/16 kg)

Tagged: Row, Bike (Calories), Sit-ups, Kettlebell Swings

Comment
Sarah Gallagher
August 5, 2019
WOD, AMRAP

Tuesday - 8/6/19

Sarah Gallagher
August 5, 2019
WOD, AMRAP
Tuesday - 8/6/19

Tempo Front Squats
4-4-4-4
5” Descent
3” Pause at Bottom

10 Minute AMRAP:
15 Toes to Bar
10 Barbell Lunges (95/65 lbs)
15 Push-ups

Tagged: Tempo Front Squat, Toes to Bar, Barbell Lunge, Push-up

Comment
Sarah Gallagher
August 4, 2019
WOD, For Time

Monday - 8/5/19

Sarah Gallagher
August 4, 2019
WOD, For Time

3 Rounds - For Time
600m Run
30 Burpee to Target
90 Double Unders

Tagged: Run, Burpee to Target, Double Under

Comment
Guest User
August 2, 2019
WOD, For Time, Blog, Challenge Series, Strongtown's Finest

Oly August: Friday - 8/2/19

Guest User
August 2, 2019
WOD, For Time, Blog, Challenge Series, Strongtown's Finest
Oly August: Friday - 8/2/19

For Time:
Run 800m
50 Box Jumps (24/20")
Run 800m
50 Back Squats (115/75 lbs)
Run 800m

Tagged: Run, Box Jumps, Back Squat

Comment
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