Warm-up

We will begin the week with a descending ladder of rowing for calories, wall ball squat cleans, and wall walks. Though the goal is to finish as quickly as possible, don’t try to sprint through today’s workout. Instead go at a moderate pace that keeps your heart rate controlled and your progress steady. If today’s WOD feels like too much for you, feel free to shorten it. Some workout is better than no workout!

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

Experienced:

For time:

40 calorie row

40 wall ball squat cleans (20lb, 14lb)

4 wall walks

30 calorie row

30 wall ball squat cleans (20lb, 14lb)

3 wall walks

20 calorie row

20 wall ball squat cleans (20lb, 14lb)

2 wall walks

10 calorie row

10 wall ball squat cleans (20lb, 14lb)

1 wall walk

Warm-up

Today’s WOD (“Workout of the Day”) is on the longer side. With 5 rounds of 40 kettlebell swings and 20 burpees, you will have completed 200 kettlebell swings and 100 burpees by the end. Therefore, it is very important to pick modifications that are appropriate for your personal fitness level today. Try to pick a kettlebell weight that allows you to finish the first round in no more than 2 sets and your last round in no more than 4 sets. Be smart, and do what works for you!

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

Experienced:

5 rounds for time:

40 American kettlebell swings (53lb, 35lb)

20 burpees

Warm-up

Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). The goal is to perform as many rounds of 5 pull-ups, 6 up and down planks, 7 box jumps, and 8 abmat sit-ups as you can in 12 minutes. Though the goal is to move quickly, please be careful on the box jumps. Pick a height and pace that you can perform safely, and switch to box step-ups if needed. Work hard, but stay safe as well!

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

Experienced:

12 minute AMRAP:

5 pull-ups

6 up and down planks

7 box jumps (24in., 20in.)

8 abmat sit-ups

Warm-up

Today’s WOD (“Workout of the Day”) is an AMRAP (“As Many Reps As Possible”). You will perform 4 dumbbell push jerks, 8 dumbbell overhead walking lunges, and 12/10 calories on the air bike each round, trying to complete as many rounds and reps as possible in the 14 minute workout period. Really push hard to get in as many rounds and repetitions as you can! You can do it!

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

Experienced:

14 minute AMRAP:

4 dumbbell push jerks (50lb, 35lb)

8 dumbbell overhead walking lunges (50lb, 35lb)

12/10 calorie air bike

Warm-up

TGIF, Community Fitness Club! We will end the week with 8 rounds of 10 light deadlifts, 6 hang power cleans, and 8 push-ups. Push hard, and end this week on a high note! Also, remember to change your clocks this Sunday!

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

Experienced:

8 rounds for time:

10 deadlifts (115lb, 75lb)

6 hang power cleans (115lb, 75lb)

8 push-ups