Warm-up

It’s a beautiful spring week, Community Fitness Club! Let’s kick it off with 5 rounds of 6 pull-ups, 8 burpee box jump overs, and 10 wall ball squat cleans. Try to move quickly, but consider switching to box step-overs if your box jumps don’t feel good today. Let’s make smart decisions, and get this week off to a great start by finishing today’s workout as quickly as we can!

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

Experienced:

5 rounds for time:

6 pull-ups

8 burpee box jump overs (24in., 20in.)

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

Warm-up

Today’s workout is a 15 minute AMRAP (“As Many Reps As Possible”) where the goal is to complete as many rounds and repetitions of 10 handstand push-ups, 20 dumbbell walking lunges, and 30 sit-ups as you can. Please concentrate on your form today. During the lunges, your front knee shouldn’t push past your ankle, and your front leg should form a right angle to the floor. Your hands should touch behind your head and in front of your feet during each sit-up repetition. Please scale if something doesn’t feel right. Work hard, but be smart!

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

Experienced:

15 minute AMRAP:

10 handstand push-ups

20 dumbbell walking lunges (35lb, 25lb)

30 abmat sit-ups

Warm-up

Today’s WOD (“Workout of the Day”) is a “Fight Gone Bad” style workout. You will perform three one-minute rounds of five different movements: kettlebell deadlifts, double unders, push-ups, box step-ups, and inchworms. After the fifth exercise, you will rest for one minute. If you are using the Smart WOD timer app, you can use the EMOM feature set to 17 minutes to time today’s workout. Pace yourself. That third round will be tough!

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

Experienced:

3 rounds for total reps in 17 minutes:

1 minute kettlebell deadlifts (71lb, 53lb)

1 minute double unders

1 minute push-ups

1 minute box step-ups (24in., 20in.)

1 minute inchworms

1 minute rest

Warm-up

Today’s WOD (“Workout of the Day”) only has two movements, kettlebell swings and rowing, but it will still be challenging to complete! You will perform 2 rounds of 25 Russian kettlebell swings and a 25 calorie row, then 20 Russian kettlebell swings and a 20 calorie row, then 15 Russian kettlebell swings and a 15 calorie row, then 10 Russian kettlebell swings and a 10 calorie row, then finally 5 Russian kettlebell swings and a 5 calorie row. It will be mentally and physically challenging to start back up at 25 repetitions after making it all the way down to 5 repetitions at the beginning of the second round, but you can do it. Dig deep, and get through it!

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

Experienced:

2 rounds for time:

25 Russian kettlebell swings (71lb, 53lb)

25 calorie row

20 Russian kettlebell swings

20 calorie row

15 Russian kettlebell swings

15 calorie row

10 Russian kettlebell swings

10 calorie row

5 Russian kettlebell swings

5 calorie row

Warm-up

TGIF, Community Fitness Club! We will end the week with some time on the air bike. For today’s workout, you will bike for 20 minutes, trying to go as far as possible. Work hard, and finish the week strong!

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

Experienced:

20 minute AMRAP:

Air bike for distance