STRONG TOGETHER CHESTER FITNESS FACILITY

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  • Thursday January 17th WOD
  • WOD
    8 x 100ft sprint then: AMRAP15: 5 Front Squats 155/105 2 Rope Climbs 5 Power Clean and Jerk 155/105 All Out
    EMOMx24 Minute 1: 12/10 Calorie Row Minute 2: :30 battle rope Minute 3: 40 Double Unders/60

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  • Wednesday January 16th WOD
  • WOD
    4 x 400m run then: 8 MIN AMRAP: 40 Double unders 20 Toes to bar All Out
    4 min AMRAP 1 min rest x 6 -10 Single Arm Hang DB C&J [50/35] -20 Flutter Kicks -10 Burpees -20 Bicycles

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  • Tuesday January 15th WOD
  • WOD
    5 x 5 banded squats then: 7 Rounds: 200 row 6 Pull ups 9 KBS 70/53
    All Out
    Complete 10 RFT of: 5 med ball cleans [30/20] 5/5 DB rows [50/35] 10 push ups 5/5 Reverse Lunges

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  • Monday January 14th WOD
  • WOD

    10 Rounds: 15 Seconds Max Calories 1:45 Seconds of Rest then: 30-20-10
    SDLHP 95/65 Push Press 95/65 OH Walking Lunges (45/25) All Out
    13 minute AMRAP 8 V ups 10 KB clean to rev

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  • Saturday January 12th WOD
  • WOD

    2 min AMRAP = 1 min rest x 3 rounds 12 Single Arm DB Shoulder to Overhead @ 55/35 6 Burpee Box Jump Overs @ 30/24 3 Snatch @ 165/105 ME Double Unders Immediately Into: 3 min AMRAP = 1 min

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  • Friday January 11th WOD
  • WOD
    4 x shuttle sprint 4 x 5 single leg box jump then: 4 Rounds: Every 2:30 Minutes: 10 Power Cleans @ 165/105 100 ft sprint 50 ft Farmers Carry @ 100/60 All Out
    7 Rounds for Time , if finished under 10

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  • Sunday
  • NO open gym this sunday, A great chance to try a 21 minute workout from our member portal =D

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  • Thursday January 10th WOD
  • WOD
    4 x 6 front squat then: 0:00-3:00 300m Run 15 Deadlifts 225/185 3:00-6:00 300m Run 12 Deadlifts 315/215 6:00-9:00 300m Run 9 Deadlifts 365/245 9:00-12:00 300m Run

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