Workouts 4/22 – 4/28

Scott working on his single side kettlebell swings during a Tuesday night Kettlebell class. Kettlebells provide the biggest bang for your buck for building strength, muscle, grip strength, power output and more.



Monday 4/22


For Time (with a Partner)
100-200-300-400-500-400-300-200-100 meter Row
Partner Kettlebell Rack Hold

*If you and your partner want to run, replace the 500m with a flat loop
Each partner rows the allotted distance – alternating efforts each time (aka “You go, I go”). Either rest OR while 1 partner is rowing, 1 partner is holding KB’s in rack position for max effort.

Roll out/stretch


Tuesday 4/23


4 Rounds

1 minute at each station

  • Cals *
  • Push Press
  • Sit-Ups
  • Box Jump Overs
  • 1 minute rest

FGB style. Record your reps per movement per round and try and stay consistent with those numbers each round. *Use the same machine each round. Don’t try and completely waste yourself in the first around.


Max Plank Hold


Wednesday 4/24


20 Minute 1-3 Repeating Ladder

Power Clean
Ring/Bar Dips or Ring/Standard Push Ups


10 Laps with Partner
Sandbag Drags – alterate efforts each lap

Barbell, DB, KB all welcome for the Power Clean


Thursday  4/25


10 Rounds with Partner (1 works / 1 Rests)

15 Wallballs
15/10 Cals AD
15 KB Swings
15/10 Cal Ski
200m Run/Row

Alternate exercises with partner (P1 = 15 WBs, P2 = 15/10 Cals, etc.).

Roll out/Stretch


Friday 4/26


For completion (not time)




Toes to Bar


Hill Loop for Time (yup……..the season of running has begun)

Part 1: Start off conservative with the deadlifts and increase the weights as the reps go down.

Part 2: Just do it.


Saturday 4/27


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.
Coaches Choice



Sunday 4/28


Cindy on the Move


5 Pull-Ups

10 Push-Ups

15 Air Squats

200 m run/row/ski