Workouts for the Week April 23rd – 28th

Eat your Wheaties!

Monday, April 23rd

Kaiden Lewis Athlete of the Month Workout

With a Partner

100 Alternating DB Snatch (50/35)

Partner B must hang from Rig while Partner A is completing the Snatches (band for scaled if needed)

80 DB Thrusters (50/35

Partner B completed deadlift hold (225/155)

60 Barbell Facing Burpees

Partner B completes Handstand Hold (plate over head for scaled)

40 Manmakers (50/35)

Partner B completes plank hold

*partners do not have to switch if the secondary movement is broken, they can continue on the same movements but if partner B breaks then partner A must rest.

Workout Notes:  God’s speed, only one set of dumbbells for all the movements…and don’t drop the dumbbells


Tuesday, April 24th

Gymnastics Practice:

15 minutes to practice any gymnastics of your choice.

Or treat this like an every minute on the minute but please use the time wisely…have a plan or ask a coach!



70 Double Unders (200 singles)

60 Wall Balls

50 Calorie Row

40 Toes to Bar

30 Shoulder to Overhead (135/95)

Workout Note: Double unders till we get them!  Half and half is acceptable, or 2 minutes of attempts.


Wednesday, April 25th


1 Clean + 1 Front Squat + 1 Jerk (clean can be squat or power_



With a Partner

5 Rounds

25 Chest to Bar Pullups

5 Cleans (245/170)

*15min Cap

*Inspired by CF Age Qualifier

Workout Notes: Cleans should be very heavy…if you’re doing touch and go it’s too light.


Thursday, April 26th

As Many Rounds as Possible in 25 Minutes

20 Pushups

30 Abmat Situps

40 Calorie Row

50 Double Unders (100 singles)


Friday, April 27th


Power Snatch

5-4-3-2-1 Touch and go, climbing in weight



4 Minutes Work – 2 Minute Rest – 4 Minutes Work

9 Handstand Pushups (1:1 pushups)

6 Barbell Facing Burpees

3 Power Snatch (165/115)

*Pick up where you left off after the rest

**Inspired by CF Age Qualifier


Saturday, April 28th

As Many Rounds as Possible in 16 Minutes

200m Run

8 Toes to Bar (12 abmat situps)

6 Thrusters (115/75)