Warm-up

It’s Monday, Community Fitness Club, and today’s workout is an AMRAP (“As Many Reps As Possible”) in which you will perform as many rounds of 5 pull-ups, 10 air squats, 5 burpees, and 10 kettlebell swings as you can in 18 minutes. Just do your best, and scale the workout as needed. This one should be tough but fun!

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

Experienced:

18 minute AMRAP:

5 pull-ups

10 air squats

5 burpees

10 American kettlebell swings (53lb, 35lb)

Warm-up

Today’s workout is 4 rounds of 60 double unders, 20 dumbbell box step-ups, and 15 handstand push-ups. The double unders will test your cardio capabilities and coordination; the box step-ups will work your lower body and help correct muscular imbalances between your left and right sides; and the handstand push-ups will strengthen your upper body while providing a gymnastics challenge. Push hard, and finish as quickly as you can!

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

Experienced:

4 rounds for time:

60 double unders

20 dumbbell box step-ups (24in., 20in.), (35lb, 25lb)

15 handstand push-ups

Warm-up

Today’s workout will begin by practicing inversions using a tabata format. In a tabata, you perform a given movement for eight rounds of 20 seconds of work and 10 seconds of rest. Pick an inversion modification that works for you today. This could be a handstand against the wall for more experienced athletes or a downward-facing dog stretch for beginning athletes. Check out the inversions link at the bottom of this post for more information on inversion modifications.

To time today’s inversion practice using the SmartWOD timer app:

1. Select “TABATA”.
2. Choose 8 rounds of 0:20 work, 0:10 rest.
3. Press “START TIMER”.

Everyone perform:

Tabata - handstands or other inversion modification

After the tabata, rest as needed, then continue on to today’s main workout, a 16 minute EMOM (“Every Minute on the Minute”) in which you will perform 50 seconds of max calories on the rower in the first minute then 15 sit-ups in the second minute. This will continue for 8 rounds until the 16 minutes are complete.

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

Experienced:

16 minute EMOM:

MInute 1: 50 seconds of max calorie row

Minute 2: 15 abmat sit-ups

Warm-up

Today’s WOD contains 4 rounds of box jumps, air bike, lunges, and push-ups. Push hard, but be careful on the box jumps! A faster time is never worth an injury!

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

Experienced:

4 rounds for time:

15/12 calorie air bike

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

20 alternating lunges

5 box jumps

10 push-ups

5 box jumps

Warm-up

Thank goodness it’s Friday! We will finish the week with a 12 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 3 toes-to-bar, 6 deadlifts, and 3 hang power cleans as possible. Pick a weight for your barbell where you can perform the deadlifts and hang power cleans unbroken for most of the workout. When you are done, take the time to stretch out. Mobility is a very important part of fitness!

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

Experienced:

12 minute AMRAP:

3 toes-to-bar

6 deadlifts (125lb, 85lb)

3 hang power cleans (125lb, 85lb)