Warm-up

Welcome to a brand new week, Community Fitness Club! We’ll kick off the last full week of March with a workout containing a descending ladder of double unders and an ascending ladder of kettlebell swings. Pick the scaling options that are appropriate for you today, and then move through the workout as quickly as possible. You can do it!

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

Experienced:

For time:

20 double unders, 1 American kettlebell swing (53lb, 35lb)

19 double unders, 2 American kettlebell swings

18 double unders, 3 American kettlebell swings

…continue this pattern until…

2 double unders, 19 American kettlebell swings

1 double under, 20 American kettlebell swings

Warm-up

Today’s AMRAP (“As Many Reps As Possible”) features rowing, dumbbell thrusters, and pull-ups. For 20 minutes, you will perform as many rounds of 20 calories on the rower, 10 dumbbell thrusters, and 10 pull-ups as you can. Really focus on your rowing form today. Push hard with your legs, and keep your back flat and your core engaged. Work hard, and get in as many rounds and repetitions as you can!

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

Experienced:

20 minute AMRAP:

20 calorie row

10 dumbbell thrusters (40lb, 30lb)

10 pull-ups

Warm-up

Today’s WOD is short and sweet. It is a quick 10 rounds of 4 air bike calories, 3 dumbbell power cleans, 2 dumbbell box step-ups, and 1 wall walk. Pick scaling options that allow you to move quickly. Ideally, your first several rounds should only take around a minute to complete. Work hard, move fast, and get it done!

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

Experienced:

10 rounds for time:

4 calorie air bike

3 dumbbell power cleans (50lb, 35lb)

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

1 wall walk

Warm-up

In today’s workout, you will complete 5 tabatas. A tabata contains 8 rounds of 20 seconds of work and 10 seconds of rest.

For the first tabata, you will rotate through high plank, low plank, right side plank, and left side plank. For the second tabata, you will alternate between box jumps and push-ups. For the third tabata, you will alternate between high knees and lunges. For the fourth tabata, you will alternate between up and down plank and bear crawl. Finally, for the fifth tabata, you alternate between flutter kicks and Superman hold. There will be one minute of rest between each tabata.

To time today’s workout 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”.

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

Experienced:

Tabata 1 - Rotate through high plank, low plank, right side plank, and left side plank

Rest 1 minute

Tabata 2 - Alternate between box jumps (24in., 20in.) and push-ups

Rest 1 minute

Tabata 3 - Alternate between high knees and alternating lunges

Rest 1 minute

Tabata 4 - Alternate between up and down planks and bear crawl

Rest 1 minute

Tabata 5 - Alternate between flutter kicks and Superman hold

Warm-up

TGIF, Community Fitness Club! In today’s WOD (“Workout of the Day”), we will perform 20 burpees as a buy in; then we will complete 5 rounds of 20 kettlebell deadlifts, 10 sit-ups, and 5 handstand push-ups; and then we will finish with a buy out of 20 burpees. Push hard, and finish this one as quickly as you can!

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

Experienced:

For time:

Buy in:

20 burpees

Then 5 rounds:

20 kettlebell deadlifts (71lb, 53lb)

10 abmat sit-ups

5 handstand push-ups

Buy out:

20 burpees