Sarah Gallagher January 7, 2024 For Time, FGB Style, AMRAP, Time Trial Week of 1/8/24 - 1/12/24 Sarah Gallagher January 7, 2024 For Time, FGB Style, AMRAP, Time Trial Week of Monday 1/9/23 - Friday 1/12/23Monday: For TimeTuesday: 5 Rounds - 1 Minute Stations Max RepsWednesday: 10 Minute AMRAPThursday: “Annie” BackwardsFriday: “Tabata” - 16 Rounds - Alternate Rounds
Sarah Gallagher May 21, 2023 Week of 5/22/23 - 5/26/23 Sarah Gallagher May 21, 2023 Week of Monday - 5/22/23 to Friday - 5/26/23Monday: TabataTuesday: 20 Minute AMRAPWednesday: 5 Rounds - NFTThursday: 21-15-9: For TimeFriday: 4 Minute AMRAP x 4
Sarah Gallagher February 26, 2023 For Time, FGB Style, AMRAP Week of 2/27/23 - 3/3/23 Sarah Gallagher February 26, 2023 For Time, FGB Style, AMRAP Week of Monday - 2/27/23 to Friday - 3/3/23Monday: 4 Rounds - For TimeTuesday: 3 Rounds - 1 Minute Max RepsWednesday: 20 Minute AMRAPThursday: 5 Rounds - Each For TimeFriday: For Time
Sarah Gallagher August 14, 2022 AMRAP, For Time, Time Trial, Tabata 8/15/22 - 8/19/22 Sarah Gallagher August 14, 2022 AMRAP, For Time, Time Trial, Tabata Monday - 8/15/22 to Friday - 8/19/22Monday: 25 Minute AMRAPTuesday: Every 2:30 x 4Wednesday: 2 Rounds - Each For TimeThursday: 3 Rounds - For TimeFriday: Tabata
Sarah Gallagher February 6, 2022 AMRAP, For Time 2/7/22 - 2/11/22 Sarah Gallagher February 6, 2022 AMRAP, For Time Monday - 2/7/22 to Friday - 2/11/22Monday: 12 Minute AMRAPTuesday: Skill WorkWednesday: 6 Rounds for TimeThursday: 20 Minute AMRAPFriday: 2 Rounds - For Time
Sarah Gallagher December 13, 2021 WOD, Skill Work, EMOM Tuesday - 12/14/21 Sarah Gallagher December 13, 2021 WOD, Skill Work, EMOM Gymnastic Skill Work: 5 Sets x 30" Handstand Hold EMOM - 20 Minutes Odd - 12/10 Cal Row Even - 10 Double DB Shoulder to Overhead (40/25 lbs) Score = Total Reps
Sarah Gallagher November 29, 2021 WOD, Not for Time Tuesday - 11/30/21 Sarah Gallagher November 29, 2021 WOD, Not for Time Bench Press 5x3 (Same Weight) Midline / Core Work 3 Rounds - NFT: 30” Ring Support hold 30” Low Plank hold 30” Handstand hold Score = No Score
Sarah Gallagher June 22, 2021 WOD, Tabata Wednesday - 6/23/21 Sarah Gallagher June 22, 2021 WOD, Tabata Deadlifts 8-8-8-8-8 (increase weight) “Tabata” Double KB Deadlift (24/16 kg) Handstand hold (every 5” = 1 rep) Tabata for each movement 1-minute rest after 8 Rounds
Sarah Gallagher May 27, 2021 WOD, AMRAP, Time Trial Friday - 5/28/21 Sarah Gallagher May 27, 2021 WOD, AMRAP, Time Trial Time Trials: Row 500m x 3 2 Minute Rest after each row Score = Total Time (3 Scores) 4 Minute AMRAP x 2: 30” Handstand Hold 4 Turkish Get-ups (40/25 lbs)
Sarah Gallagher April 12, 2020 WOD, Strongtown General, AMRAP Monday - 4/13/20 Sarah Gallagher April 12, 2020 WOD, Strongtown General, AMRAP 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Air Squats 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Lateral Hoops over KB 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Handstand Hold (Every 10” = 1 Rep)