STRONG TOGETHER CHESTER FITNESS FACILITY

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  • Monday July 22nd workouts
  • WOD
    50/40 Cal Bike 50 strict Sit Up 25 Thruster 40/35 Cal 40 Sit Up 20 Thruster 30/25 calories 30 sit ups 15 thruster 20/15 calories 20 sit ups 10 thrusters 10/8 calories 10 sit ups 5

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  • Satureday July 20th workouts
  • WOD
    4 rounds, split with a partner 25 DeadLift (225/155) 25 Pull Up 25 Burpees 25 Hand stand push up All Out
    AMRAP 32 3 rounds: 12 alternating DB snatch (KBs okay for more experienced athletes) 24

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  • Friday July 19th workouts
  • WOD
    Barbell complex every 90 seconds x 15 rounds 1 power clean = i jerk = i front squat = 1 jerk then: AMRAP 10 10 Push Up 15 Air Squat 20 Sit Up
    All Out
    E2MOM x 30 0-2 min: 15 hanging knee tucks

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  • Thursday July 18th workouts
  • WOD
    floor press 5 x 8 then: 3RFT 30/25 Cal Row 15 Push Jerk 185/125, 135/95, 95/65, 65/45 3 Legless Rope Climb All Out
    EMOM x 12 minutes M1: 8/8 Push off jumps M2: 20 Sit ups Then: 4 x 200m row

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  • wednesday July 17th workouts
  • WOD
    5 x 5 Deadlift then: 3RFT 800m Run 1.5/1.3 Mile Bike All Out

    7 rounds 5/5 Pistols (alt) 20 Battle rope hits 10 cal bike 10 push ups cash out 1200m run

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  • Tuesday July 16th workouts
  • WOD
    EMOM x 12 12 wall balls then: 15 12 9 BBJO 24/20 12 9 6 BMU All Out
    3 rounds 30 Plate Ground to overhead [45/35] 30 box jumps [30”/24”] 30 toes to rig 30 burpees *3 minute

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  • Monday July 15th workouts
  • WOD
    Strength back squat 5 x 8 E2MOM Run 400 (scale to 300, then to 200) 30 T2B (scale to 45 sit ups) 40 Push Up All Out
    3 min work, 1 min rest x 4 5 Ring rows 10/10 plank knees to elbow (mod bicycles)

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  • Sunday OG
  • 7am to 8am OPEN GYM

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