Warm-up

It’s Monday, Community Fitness Club! We will start our week with a 15 minute AMRAP. AMRAP stands for “As Many Reps As Possible,” so in today’s workout we will perform as many rounds and repetitions of 20 double unders, 10 dumbbell overhead walking lunges, and 5 burpees as we can in the 15 minute time limit. Work hard, but be smart! Pick the scaling options that are right for you today!

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

Experienced:

15 minute AMRAP:

20 double unders

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

5 burpees

Warm-up

In today’s workout, we will complete 5 rounds of 6 power cleans, 9 toes-to-bar, and 15/12 calories on the air bike. Try to keep a somewhat steady pace throughout the WOD. That usually means being conservative with your pace at the beginning and pushing harder towards the end. Pick a weight for the power cleans that is a little bit heavier than what you usually use. If your form starts to slip, though, please change to a lighter weight for the rest of the workout. It’s great to challenge yourself, but it’s also important to know your limits!

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

Experienced:

5 rounds for time:

6 power cleans (140lb, 95lb)

9 toes-to-bar

15/12 calorie air bike

Warm-up

It’s hump day, Community Fitness Club! Let’s get over the hump with a WOD (“Workout of the Day”) consisting of 10 rounds of 2 wall walks, a 200 meter row, and 15 kettlebell swings. Be smart in picking your scaling option for the wall walks today. It’s okay if you need to rest between repetitions especially in the later sets, but every rep should be able to be performed safely. If you start to get too wobbly, switch to an easier modification! Pick a weight for your kettlebell swings that allows you to complete most of the rounds unbroken. You can do it!

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

Experienced:

10 rounds for time:

2 wall walks

200 meter row

15 American kettlebell swings (53lb, 35lb)

Warm-up

Today’s WOD is a 14 minute AMRAP (“As Many Reps As Possible”) that consists of mountain climbers, sit-ups, dumbbell box step-ups, and dumbbell push presses. The goal of today’s workout is to complete as much work as possible in the time limit, so work hard, move fast, and do your best!

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

Experienced:

14 minute AMRAP:

20 mountain climbers

15 abmat sit-ups

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

5 dumbbell push presses (50lb, 35lb)

Warm-up

TGIF, Community Fitness Club! We will finish the week with a workout that combines thrusters, pull-ups, wall balls, and ring rows. First you will complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups. You will then rest for 3 minutes. After this break, you will complete 21 wall balls and 21 ring rows, then 15 wall balls and 15 ring rows, then 9 wall balls and 9 ring rows. It’s a lot, but you can do it!

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

Experienced:

For time:

21 - 15 - 9:

Thrusters (75lb, 55lb)

Pull-ups

Rest 3 minutes, then:

21 - 15 - 9:

Wall balls (20lb, 14lb)

Ring rows