Warm-up

It’s Monday, Community Fitness Club! Let’s start our week with a fun AMRAP (“As Many Reps As Possible”)! Today you will complete as many rounds of 4 dumbbell thrusters and 4 burpee box jump overs as you can in 16 minutes. You will be moving quickly as you complete today’s WOD, but please be careful on the box jumps. It is easy to trip and injure yourself as you get tired, so switch to box step-ups if you need to!

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

16 minute AMRAP:

4 dumbbell thrusters (50lb, 35lb)

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

Warm-up

It’s Tabata Tuesday, Community Fitness Club! Today we will complete five tabatas with a 30 second rest between each one. The rests are short, but really try to push your intensity levels today anyway. You can do it!

To time today’s workout using the SmartWOD timer app, use the following steps:

1. Press “TABATA”.
2. Choose 8 rounds of 0:20 work and 0:10 rest.
3. Press the plus sign beside “Add sets (optional)”.
4. Choose 5 sets and 0:30 rest.
5. Press “START TIMER”.

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

Experienced:

Tabata 1 - alternate between high knees and bear crawl

Rest 30 seconds

Tabata 2 - alternate between kettlebell deadlifts (53lb, 35lb) and jumping jacks

Rest 30 seconds

Tabata 3 - alternate between inchworm push-ups and squat jumps

Rest 30 seconds

Tabata 4 - alternate between Russian twists with a dumbbell (20lb, 15lb) and glute bridges

Rest 30 seconds

Tabata 5 - alternate between flutter kicks and Superman hold

Warm-up

We’re halfway through the week, Community Fitness Club. Let’s get over the hump by completing 3 rounds of 40 kettlebell box step-ups, 30 kettlebell swings, and 20 sit-ups as quickly as possible. Work hard! You can do it!

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

Experienced:

3 rounds for time:

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

30 American kettlebell swings (53lb, 35lb)

20 abmat sit-ups

Warm-up

Today’s WOD (“Workout of the Day”) has three parts. You will begin by completing a 30 calorie row. You will then perform 4 rounds of 10 power cleans and 40 mountain climbers. Finally, the workout will end with a second 30 calorie row. Today’s workout is challenging, especially if you move quickly with few breaks. Just do your best and that will be good enough!

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

Experienced:

For time:

Buy in: 30 calorie row

Then 4 rounds:

10 power cleans (115lb, 75lb)

40 mountain climbers

Buy out: 30 calorie row

Beginners can scale the movements and the number of repetitions to make today’s workout more doable. A beginner’s version of today’s workout could look like this:

Scaled 1:

For time:

Buy in: 20 calorie row

Then 4 rounds:

10 dumbbell hang power cleans (8lb, 5lb)

20 mountain climbers

Buy out: 20 calorie row

Warm-up

TGIF! Let’s end the week with a two-part workout. In the first part of today’s WOD, you will complete 50 double unders and 50 lunges, followed by 40 double unders and 40 lunges, followed by 30 double unders and 30 lunges. Then you will immediately move into the second part of the workout where you will complete 20 pull-ups and 20 calories on the air bike, followed by 15 pull-ups and 15 calories on the air bike, followed by 10 pull-ups and 10 calories on the air bike.

Push yourself to complete today’s workout as quickly as you can. It’s challenging, but you can do it!

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

Experienced:

For time:

50-40-30:

Double unders

Alternating lunges

Directly into:

20-15-10:

Pull-ups

Air bike calories