Warm-up

It’s Monday again, Community Fitness Club, and today’s workout will definitely kick the week off right! Today you will complete 5 calories on the air bike, 5 sit-ups, and 5 burpees; then 10 calories on the air bike, 10 sit-ups, and 10 burpees; then 15 calories on the air bike, 15 sit-ups, and 15 burpees; then 20 calories on the air bike, 20 sit-ups, and 20 burpees; then another 15 calories on the air bike, 15 sit-ups, and 15 burpees; another 10 calories on the air bike, 10 sit-ups, and 10 burpees; and then a final 5 calories on the air bike, 5 sit-ups, and 5 burpees.

This is a tough workout, so be thoughtful when choosing your scaling options. Pick a burpee modification that works for you. You can also scale the rep scheme to make today’s WOD more doable!

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

Experienced:

5-10-15-20-15-10-5 repetitions for time:

Air bike calories

Abmat sit-ups

Burpees

Warm-up

For today’s workout, you will perform as many rounds as you can of 2 wall walks, 4 push jerks, 6 power cleans, and 8 box jumps during the 14 minute workout period. Pick scaling options that allow you to keep moving steadily. Push hard and move fast, but as always, be careful especially on the wall walks and the box jumps! Scale the wall walks as needed as you fatigue, and lower the box height or switch to box step-ups if you start to feel shaky!

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

Experienced:

14 minute AMRAP:

2 wall walks

4 push jerks (95lb, 65lb)

6 power cleans (95lb, 65lb)

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

Warm-up

In today’s WOD (“Workout of the Day”) you will perform 4 rounds of 1-minute max effort rowing for calories, push-ups, and wall ball squat cleans. You will have 15 seconds to transition between each exercise and 2 minutes to rest between each set. Push hard, and try to stay as consistent as possible throughout the 4 rounds. You can do it!

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

1. Select “TABATA”.
2. Choose 3 rounds of 1:00 work, 0:15 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Choose 4 sets with 2 minutes of rest between sets.
5. Press “START TIMER”.

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

Experienced:

4 rounds for total repetitions:

1 minute max effort: calorie row

*15 second transition

1 minute max effort: push-ups

*15 second transition

1 minute max effort: wall ball squat cleans (20lb, 14lb)

*2 minute rest between rounds

Warm-up

For today’s workout, we will complete 3 rounds of 12 pull-ups, 20 dumbbell box step-ups, and 80 double unders as quickly as possible. For a lot of us, performing 80 double unders in a row is quite difficult, so pick a scaling option that challenges you without being overly frustrating. Shoot for a jump rope option that you can complete in 2 minutes or less each round. The dumbbell box step-ups are also meant to be challenging today. It’s okay to take a short break as you work through each set of 20!

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

Experienced:

3 rounds for time:

12 pull-ups

20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)

80 double unders

Warm-up

It’s finally Friday, Community Fitness Club! Let’s finish the week off strong with a 12 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 15 kettlebell swings, 10 up and down planks, and 5 deadlifts as you can during the 12 minute workout period.

Please be careful when performing your deadlifts today. This workout will really fatigue your core, so pick a deadlift weight that you can lift safely, and be mindful throughout the workout. If you need to reduce the weight, that is okay! You know your body best!

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

Experienced:

12 minute AMRAP:

15 American kettlebell swings (53lb, 35lb)

10 up and down planks

5 deadlifts (225lb, 155lb)