Warm-up

It’s Monday, Community Fitness Club, and our first workout of the week will be a 12 minute AMRAP (“As Many Reps As Possible”). The goal of today’s workout is to complete as many rounds of 15 wall balls and 9 calories on the rower as you can in the 12 minute time limit. Pick a wall ball weight that allows you to move through at least the first several rounds unbroken. You should be able to rack up a lot of rounds before the 12 minutes are over!

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

Experienced:

12 minute AMRAP:

15 wall balls (20lb, 14lb)

10 calorie row

Warm-up

Hopefully seven is your lucky number, because today’s WOD consists of 7 rounds of 7 burpees, 7 air bike calories, 7 toes-to-bar, and 7 deadlifts. Pick a weight for the deadlifts that you can perform unbroken with good form throughout the workout. Work hard! You can do it!

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

Experienced:

7 rounds for time:

7 burpees

7 calorie air bike

7 toes-to-bar

7 deadlifts (185lb, 135lb)

Warm-up

Today’s workout is a cardio-challenging AMRAP (“As Many Reps As Possible”) in which you’ll perform as many rounds of 20 double unders, 15 kettlebell swings, 10 box jumps, and 5 hang power cleans as you can in the 15 minute workout period. Push hard, and do your best!

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

Experienced:

15 minute AMRAP:

20 double unders

15 American kettlebell swings (53lb, 35lb)

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

5 hang power cleans (95lb, 65lb)

Warm-up

Today’s WOD consists of all body weight movements with 8 rounds of 5 pull-ups, 10 sit-ups, 20 lunges, and 2 wall walks. Today, think about keeping an eye on the clock and trying to pace yourself. Though we all inevitably slow some as the workout progresses, try to keep the time for each round as consistent as possible.

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

Experienced:

8 rounds for time:

5 pull-ups

10 abmat sit-ups

20 alternating lunges

2 wall walks

Warm-up

TGIF, Community Fitness Club! We will close out the week with a tabata-style workout. In a tabata, you perform given movements for eight rounds of 20 seconds of work and 10 seconds of rest.

In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.

In the next four tabatas, you will cycle through Russian twists, mountain climbers, dumbbell push presses, and dumbbell goblet squats, resting a minute between each tabata.

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

1. Select “TABATA”.
2. Choose 8 rounds of 0:20 work, 0:10 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Choose 5 sets with 1:00 minutes of rest between sets.
5. Press “START TIMER”.

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

Experienced:

Tabata 1 - Scales (front left, front right, back left, back right)

Rest 1 minute

Tabata 2 - Cycle through:

Russian twists with a dumbbell (25lb, 15lb)

Mountain climbers

Dumbbell push presses (35lb, 25lb)

Dumbbell goblet squats (35lb, 25lb)

Rest 1 minute

Tabata 3 - Cycle through:

Russian twists with a dumbbell (25lb, 15lb)

Mountain climbers

Dumbbell push presses (35lb, 25lb)

Dumbbell goblet squats (35lb, 25lb)

Rest 1 minute

Tabata 4 - Cycle through:

Russian twists with a dumbbell (25lb, 15lb)

Mountain climbers

Dumbbell push presses (35lb, 25lb)

Dumbbell goblet squats (35lb, 25lb)

Rest 1 minute

Tabata 5 - Cycle through:

Russian twists with a dumbbell (25lb, 15lb)

Mountain climbers

Dumbbell push presses (35lb, 25lb)

Dumbbell goblet squats (35lb, 25lb)