Warm-up

It’s Monday, Community Fitness Club! Our first workout of the week consists of 10 rounds of 4 burpees, 8 wall balls, and 12 Russian kettlebell swings. Each round is quite short, so you might be tempted to start out too hard and fast. Instead, try to pace yourself from the beginning, so that you can keep moving consistently all the way through the workout. You can do it!

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

Experienced:

10 rounds for time:

4 burpees

8 wall balls (20lb, 14lb)

12 Russian kettlebell swings (53lb, 35lb)

Warm-up

In today’s workout, we will complete 5 rounds of a 300 meter row, 30 double unders, and 3 wall walks. Both double unders and wall walks take time and practice to master, so don’t worry if you can’t perform them in a workout yet. That’s okay! Either pick a variation that allows you to practice in order to improve your skill, or just do one of the many other scaled options instead. You’ll still get in a great workout either way!

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

Experienced:

5 rounds for time:

300 meter row

30 double unders

3 wall walks

Warm-up

Today on the 7th of May, we will complete a workout composed of 7 rounds of 7 box jumps, 7 handstand push-ups, 7 toes-to-bar, and 7 deadlifts. Though the goal is to finish as quickly as possible, please be careful! Be mindful of your form during the deadlifts, and be vigilant during the box jumps. Please prioritize safety over speed today. It’s okay to reduce the weight of the deadlifts, switch to a shorter box, or do box step-ups if you need to!

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

Experienced:

7 rounds for time:

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

7 handstand push-ups

7 toes-to-bar

7 deadlifts (225lb, 155lb)

Warm-up

Today’s workout is a tabata-style air bike WOD. Air bikes make a great addition to your cardio routine. Unlike a traditional bike, air bikes use both your arms and your legs, providing an excellent full-body workout. They are also low impact and won’t jar your joints, making them a good option for people with knee problems or other joint pain.

In today’s WOD (“Workout of the Day”), you will be biking for all four tabatas. In each tabata, you will bike for eight rounds of 20 seconds of work, 10 seconds of rest. You will rest for 90 seconds between each tabata. The goal is to bike for as many calories as you can over the entire workout.

To time today’s workout using the SmartWOD timer app:

(1) Press “TABATA”.

(2) Select 8 rounds of 0:20 work, 0:10 rest.

(3) Click on the plus sign beside “Add sets”.

(4) Select 4 sets with 1:30 minutes of rest between sets.

(5) Press “START TIMER”.

Warm-up

It’s finally Friday, Community Fitness Club! Let’s end the week strong with a 15 minute AMRAP (“As Many Reps As Possible”) consisting of rounds of 5 pull-ups, 3 power cleans, and 10 dumbbell walking lunges. Pick a heavier weight for your power cleans today. It’s okay to do 3 quick singles if you need to instead of trying to do the set unbroken. Challenge yourself! You can do it!

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

Experienced:

15 minute AMRAP:

5 pull-ups

3 power cleans (135lb, 95lb)

10 dumbbell walking lunges (50lb, 35lb)