Warm-up

It’s Monday, Community Fitness Club! Today’s WOD (“Workout of the Day”) is a quick one, so really push hard and get in as many rounds and repetitions as possible. For 10 minutes, you will perform as many rounds of 10 kettlebell swings, 20 double unders, and 5 thrusters as you can. Try to pick modifications where you are able to finish each movement unbroken throughout the whole workout. If you’re needing to break up your sets, please consider switching to an easier scaling option. The goal is to keep working continuously from the beginning of the workout to the end.

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

Experienced:

10 minute AMRAP:

10 American kettlebell swings (53lb, 35lb)

20 double unders

5 thrusters (95lb, 65lb)

Warm-up

Today’s workout is similar to a tabata. We will perform 10 rounds of 20 seconds of burpees, 20 seconds of sit-ups, 20 seconds of pull-ups, and 20 seconds of lunges with 10 seconds of rest between each movement. The goal is to perform as many repetitions of each of the four movements as you can.

To time today’s workout using the SmartWOD timer app, simply select “TABATA,” then choose 40 rounds of 0:20 work, 0:10 rest.

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

Experienced:

10 rounds for total reps:

20 seconds of burpees

10 seconds of rest

20 seconds of abmat sit-ups

10 seconds of rest

20 seconds of pull-ups

10 seconds of rest

20 seconds of alternating lunges

10 seconds of rest

Warm-up

Today’s WOD (“Workout of the Day”) consists of five rounds of 15/12 calories on the air bike, 10 dumbbell push jerks, and 10 push-ups with a two minute rest between each round. Please pick your exercise modifications carefully, as you should be able to complete each round fairly quickly with minimal rest. Record the time it takes you to complete each round separately. Though later rounds will definitely take longer than early rounds, try to pace yourself so that the difference isn’t too dramatic.

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

Experienced:

5 rounds, each for time:

15/12 calorie air bike

10 dumbbell push jerks (50lb, 35lb)

10 push-ups

Rest 2 minutes

Warm-up

I think today’s workout will be a fun one! It is a 12 minute AMRAP (“As Many Reps As Possible”) consisting of rounds of 5 light deadlifts, 4 hang power cleans, 3 handstand push-ups, 2 box jump overs, and 1 wall walk. The goal of today’s workout is to complete as many rounds and repetitions as you can in the 12 minute time period.

Notice that we’re performing box jump overs instead of regular box jumps today. That means that you will jump onto the box and then jump or step off the other side of the box. Unlike box jumps, you do not have to stand up all the way on top of the box when performing box jump overs. Check out the link at the bottom of the post for some tips on how to perform box jump overs more efficiently.

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

Experienced:

12 minute AMRAP:

5 deadlifts (105lb, 75lb)

4 hang power cleans (105lb, 75lb)

3 handstand push-ups

2 box jump overs (24in., 20in.)

1 wall walk

Warm-up

Let’s end the week with a simple workout containing only two movements: rowing and air squats. Don’t mistake simple for easy though! Today’s WOD consists of 5 challenging rounds of 500 meters on the rower followed by 40 air squats. This volume of air squats will be difficult, so scale as needed. Work hard, and then go enjoy your weekend!

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

Experienced:

5 rounds for time:

500 meter row

40 air squats