Warm-up

It’s Monday again, Community Fitness Club! Let’s kick off the week with a workout containing 15 rounds of 3 power cleans and 4 burpee box jump overs. Try going a little heavier on your power clean weight today, and really push to complete each round quickly. As always, though, if your box jumps start to get shaky, slow down, lower your box height, or switch to box step-ups. No workout is worth getting injured for!

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

Experienced:

15 rounds for time:

3 power cleans (135lb, 95lb)

4 burpee box jump overs (24in., 20in.)

Warm-up

It’s Tabata Tuesday, Community Fitness Club! We will begin with a tabata of air biking for calories, then we will rest for one minute. For the second tabata, we will alternate between performing 20 seconds of farmers carry and 20 seconds of dumbbell goblet squats, and then we will again rest for a minute. For the third tabata, we will alternate between 20 seconds of leg raises and 20 seconds of Superman holds. After another one minute rest, we will continue on to the fourth tabata in which we will alternate between 20 seconds of waiters carry and 20 seconds of dumbbell walking lunges. After our last one minute rest period, we will finish with a tabata of alternating bear crawl and mountain climbers.

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

(1) Press “TABATA”.

(2) Select 8 rounds of 0:20 work, 0:10 rest.

(3) Click on the plus sign beside “Add sets”.

(4) Select 5 sets with 1 minute of rest between sets.

(5) Press “START TIMER”.

You can also use “tabata songs” on YouTube to time your workout. Check out the link at the bottom of the post for more information.

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

Experienced:

Tabata 1: Air bike for calories

Rest 1 minute

Tabata 2: Alternate between farmers carry and dumbbell goblet squats (70lb, 50lb)

Rest 1 minute

Tabata 3: Alternate between leg raises and Superman holds

Rest 1 minute

Tabata 4: Alternate between two arm waiters carry and dumbbell walking lunges (50lb, 35lb)

Rest 1 minute

Tabata 5: Alternate between bear crawl and mountain climbers

Warm-up

For today’s WOD (“Workout of the Day”), we will complete a 15 minute AMRAP (“As Many Reps As Possible”). The goal is to complete as many rounds of 30 double unders, 15 kettlebell deadlifts, 10 kettlebell swings, 10 kettlebell box step-ups, and 1 wall walk as you can during the 15 minute workout period. Work hard! You can do it!

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

Experienced:

15 minute AMRAP:

30 double unders

15 kettlebell deadlifts (53lb, 35lb)

10 American kettlebell swings (53lb, 35lb)

10 box step-ups holding a kettlebell (53lb, 35lb), (24in., 20in.)

1 wall walk

Warm-up

Today we will try to complete 6 rounds of 5 pull-ups,10 calories on the rower, and 20 squat jumps as quickly as possible. Remember, though, you can always scale the workouts to meet your current fitness level. Do your best, and that will be good enough!

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

Experienced:

6 rounds for time:

5 pull-ups

10 calorie row

20 squat jumps

Warm-up

Thank goodness it’s Friday, Community Fitness Club! Let’s end the month with a simple WOD containing three familiar exercises: the air bike, push-ups, and sit-ups. For today’s workout, you will complete 10 rounds of 5/6 calories on the air bike, 10 push-ups, and 15 sit-ups. Push hard, get it done, and then go enjoy your weekend!

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

Experienced:

10 rounds for time:

5/6 calorie air bike

10 push-ups

15 abmat sit-ups