Warm-up

It’s Monday, Community Fitness Club! Let’s kick off our week with a multi-part workout containing thrusters, wall balls, rowing, burpees, and pull-ups. The first part of our workout will begin with 12 thrusters and 12 burpee pull-ups, followed by 9 thrusters and 9 burpee pull-ups, then 6 thrusters and 6 burpee pull-ups. We will then move on to 12 wall balls and 12 pull-ups, 9 wall balls and 9 pull-ups, and then 6 wall balls and 6 pull-ups. Finally, we will finish with a 12 calorie row and 12 burpees, a 9 calorie row and 9 burpees, then a 6 calorie row and 6 burpees. Try to keep a nice, steady pace through today’s workout by not going out too hard at the beginning and by taking short breaks throughout. You can do it!

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

Experienced:

For time:

12-9-6 reps:

Thrusters (95lb, 65lb)

Burpee pull-ups

Then 12-9-6 reps:

Wall balls (20lb, 14lb)

Pull-ups

Then 12-9-6 reps:

Calorie row

Burpees

Warm-up

Today’s workout consists of 9 rounds of 5 push-ups, 10 dumbbell walking lunges, and 20 double unders. Each round will fly by, so really push today and finish as quickly as possible!

If you are still working on perfecting your double unders, it is okay to reduce the number you perform each round. Try to pick a number that you can finish in 30 seconds or less. The only way to learn to do double unders is to practice!

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

Experienced:

9 rounds for time:

5 push-ups

10 dumbbell walking lunges (50lb, 35lb)

20 double unders

Warm-up

Today’s workout is an EMOM which means “Every Minute on the Minute.” We will complete 12/10 calories on the air bike during the first minute, 15 up and down planks during the second minute, 40 mountain climbers during the third minute, and a 40 second hollow body hold during the fourth minute. This will continue for 5 rounds until the 20 minutes are up. Be smart when picking your scaling options today. Try to pick options that you can maintain through the whole workout!

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

Experienced:

20 minute EMOM:

Minute 1: 12/10 calorie air bike

Minute 2: 15 up and down planks

Minute 3: 40 mountain climbers

Minute 4: 40 seconds of hollow body hold

Warm-up

In today’s WOD (“Workout of the Day”), you will have 15 minutes to complete 2 rounds of 25 kettlebell swings, 20 sit-ups, 15 kettlebell box step-ups, 10 handstand push-ups, and 5 deadlifts. You will then finish the workout by performing as many burpees as you can in whatever time you have remaining. Though the goal is to move through the movements as quickly as possible, please be mindful of keeping good form throughout the workout and picking scaling modifications that are appropriate for you. You know your body best! Work hard, and do what’s best for you!

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

Experienced:

In 15 minutes complete 2 rounds:

25 American kettlebell swings (53lb, 35lb)

20 abmat sit-ups

15 kettlebell box step-ups (24in., 20in.), (53lb, 35lb)

10 handstand push-ups

5 deadlifts (225lb, 155lb)

Then max effort burpees in remaining time

Warm-up

It’s finally Friday, Community Fitness Club! Let’s end the week with a 16 minute AMRAP (“As Many Reps As Possible”) consisting of rounds of 8 toes-to-bar, 4 power cleans, and 2 wall walks. Please note that the power cleans are heavier than usual today. Pick a weight that is challenging, but that you can still perform with good form. Also, though we are trying to move quickly and complete as many rounds as we can, be careful on the wall walks. Rest or modify the movement as needed. Have fun, be safe, and enjoy your weekend!

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

Experienced:

16 minute AMRAP:

8 toes-to-bar

4 power cleans (135lb, 95lb)

2 wall walk