Friday Workout: CGBP, Row, Burpee, Wall Ball


Close Grip Bench Press, 4-6 reps x 5 sets, 30X0 Tempo

*We are continuing the tempo work, and this week the reps go down slightly and the sets increase. The goal is to keep pushing the weights week-by-week, but maintain the tempo and build strength through increased time under tension.


Level 1


  • Row x 100m*
  • Burpee x 10
  • Wall Ball to 9′ (12/8) x 15
  • Rest 30 Seconds

Level 2


  • Row x 100m*
  • Burpee x 10
  • Wall Ball (20/14) x 15
  • Rest 30 Seconds

*Every time you start a new round in the AMRAP, add 100m to the row. I.e. round 2 goes 200m row, 10 burpees, 15 wall balls, and so on.  Rest 30 seconds after each round.

Only sub running if there aren’t enough rowers.

Compare Here

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Yoga at the gym, Sunday at 1230PM (April 23)
  3. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

2 thoughts on “Friday Workout: CGBP, Row, Burpee, Wall Ball

  1. 4sets at75#, 1 set@85#
    Wod: 5+600mrow+10 burpees

  2. 155#
    6 rounds

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close