Warm-up

I’m on vacation this week, Community Fitness Club! To celebrate, every workout this week can be done outside with no equipment. (Of course, they can all be done at the gym too!) So put on your favorite vacation music, and let’s get sweaty!

The WOD today consists of 4 rounds of 100 feet of bear crawl, 100 feet of walking lunges, and 100 flutter kicks. Don’t worry about measuring out your distance exactly. Just approximate the best you can. (Thirty big steps should be around 100 feet.)

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

4 rounds for time:

100 feet of bear crawl

100 feet of walking lunges

100 flutter kicks

Warm-up

I don’t put running in workouts very often because not everyone has a good place to do it. However, I couldn’t resist programming a nice run for today, since I’m at the beach. If running isn’t for you, please row instead. Along with running, today’s WOD has push-ups, sit-ups, and air squats. I hope you enjoy it!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

For time:

10 push-ups

20 sit-ups

30 air squats

Run or row 800 meters

10 push-ups

20 sit-ups

30 air squats

Run or row 800 meters

10 push-ups

20 sit-ups

30 air squats

Run or row 800 meters

10 push-ups

20 sit-ups

30 air squats

Warm-up

Today’s workout consists of five 2-minute AMRAPs (“As Many Reps As Possible”). That means that in each two minute period you will perform as many rounds of 3 burpees and 2 broad jumps as you can. Push hard! You will get one minute to recover between each round.

To time today’s WOD using the SmartWOD timer:

(1) Press “TABATA”.

(2) Choose 5 rounds of 2 minutes of work and 1 minutes of rest.

(3) Press “START TIMER”.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

Five 2 minute AMRAPs in 14 minutes:

3 burpees

2 broad jumps

Rest 1 minutes

Warm-up

Jumping jacks, mountain climbers, shoulder taps, Superman holds, and leg raises make up today’s WOD. The goal is to complete 10 rounds of these movements as quickly as possible. Move fast, and get it done!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

10 rounds for time:

50 jumping jacks

40 mountain climbers

30 shoulder taps

20 second Superman hold

10 leg raises

Warm-up

We will end this week with a 15 minute AMRAP (“As Many Reps As Possible”). Try to complete as many rounds of 5 inchworm push-ups, 5 squat jumps, 10 up and down planks, and 10 Russian twists as you can. If you’re feeling tired, though, it’s okay to slow things down a bit. Doing something is always better than doing nothing!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

15 minute AMRAP:

5 inchworm push-ups

5 squat jumps

10 up and down planks

10 Russian twists