Warm-up

It’s Monday again, Community Fitness Club! Let’s kick off the week with a 15 minute AMRAP (“As Many Reps As Possible”). The goal of today’s WOD is to complete as many rounds of 6 pull-ups, 10/8 calories on the air bike, and 10 wall balls as you can in the 15 minute time limit. The first several rounds might feel easy, but these exercises will definitely catch up with you by the end. Just keep working, and do your best!

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

Experienced:

15 minute AMRAP:

6 pull-ups

10/8 calorie air bike

10 wall balls (20lb, 14lb)

Warm-up

In today’s workout you will complete 5 rounds of 10 toes-to-bar, 16 dumbbell overhead walking lunges, and 10 burpees, with a 90-second rest between each round. The working portions of today’s WOD are meant to be somewhat fast-paced, so consider doing a test round of each movement during your warm-up. If it takes you more than 45 seconds to complete any set, modify either the movement or the number of repetitions performed. You’ll only get slower as the workout progresses, so pick a scaling option that you can maintain throughout the whole WOD!

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

Experienced:

5 rounds for time:

10 toes-to-bar

16 dumbbell overhead walking lunges (35lb, 25lb)

10 burpees

Rest 90 seconds

Warm-up

Today’s workout consists of 15 rounds of 12/10 calories on the rower (12 for men, 10 for women) followed by 1 wall walk with a 30 second rest after each round. Really try to stay consistent with your rower pace today. You don’t want your rowing to take 30 seconds the first round and 2 minutes the last round. Be smart, and pick a pace that you can maintain. You can do it!

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

Experienced:

15 rounds for time:

12/10 calorie row

1 wall walk

Rest 30 seconds

Warm-up

Today’s workout is a short 12 minute AMRAP (“As Many Reps As Possible”). The goal is to complete as many rounds of 10 box step-ups, 10 Russian kettlebell swings, and 20 double unders as you can in the 12 minute time limit.

Be thoughtful when choosing your modifications for today’s workout. The rounds are meant to be short, so pick a weight for the Russian kettlebell swings where you can complete 10 repetitions unbroken throughout the workout. Pick a scaling option for the jump rope that allows you to finish each set in under 30 seconds.

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

Experienced:

12 minute AMRAP:

10 box step-ups (24in., 20in.)

10 Russian kettlebell swings (71lb, 53lb)

20 double unders

Warm-up

TGIF, Community Fitness Club! In our last workout of the week, we will perform a buy-in of 10 power cleans, followed by a descending ladder of wall ball squat cleans, push-ups, and box jumps. That is, after we finish our 10 power cleans, we will perform 10 wall ball squat cleans, 10 push-ups, and 10 box jumps; followed by 9 wall ball squat cleans, 9 push-ups, and 9 box jumps; followed by 8 wall ball squat cleans, 8 push-ups, and 8 box jumps; and so on until we finish with 1 wall ball squat clean, 1 push-up, and 1 box jump. Work hard out there today, and then go enjoy your weekend. You’ve earned it!

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

Experienced:

For time:

Buy in: 10 power cleans (125lb, 85lb)

Then 10-9-8-7-6-5-4-3-2-1:

Wall ball squat cleans (20lb, 14lb)

Push-ups

Box jumps (24in., 20in.)