Warm-up

Happy Labor Day, Community Fitness Club! Let’s celebrate by getting sweaty! In today’s WOD (“Workout of the Day”) we will complete 5 rounds of 14 calories on the rower and 14 burpee box jump overs. The goal is to move through the workout as quickly as you can, but please be careful on the box jumps. Switch to box step-overs if you need to. There’s no need to ruin your holiday with a bloody shin!

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

Experienced:

5 rounds for time:

14 calorie row

14 burpees box jump overs (24in., 20in.)

Warm-up

Today’s workout consists of 3 rounds of 100 double unders, 35 sit-ups, and 35 kettlebell swings. This will be challenging for some, so please modify it to make it right for you. Use the sit-ups to bring your heart rate down, and pick a weight for the kettlebell swings that allows you to complete the first round in no more than two sets. It is okay to adjust the rep scheme if you need to. Do your best, and that will be good enough!

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

Experienced:

3 rounds for time:

100 double unders

35 abmat sit-ups

35 American kettlebell swings (53lb, 35lb)

Warm-up

Today’s workout is a 16 minute AMRAP (“As Many Reps As Possible”). Your goal is to complete as many rounds of 10 lunges, 8 air squats, 6 ring rows, 4 push-ups, and 2 wall walks as you can in the 16 minute workout period. Everyone will be performing ring rows today, even our experienced community members. Remember, the more parallel you are to the floor, the more difficult the ring row. Make the appropriate adjustments so that the ring rows match your ability levels today. Work hard, and push for every last repetition!

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

Experienced:

16 minute AMRAP:

10 alternating lunges

8 air squats

6 ring rows

4 push-up

2 wall walks

Warm-up

Today’s WOD (“Workout of the Day”) is a tabata-style workout. In a tabata, you perform a given movement 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.

For the second and fourth tabata, you will alternate between performing 20 seconds of dumbbell deadlifts and 20 seconds of dumbbell push jerks. For the third and fifth tabata, you will alternate between performing 20 seconds of high knees and 20 seconds of butt kicks. You will rest 1 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. 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.

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

Experienced:

Tabata 1 - Scales (Cycle between left leg front scale, right leg front scale, left leg back scale, and right leg back scale.)

Rest 1 minute

Tabata 2 - Alternate between:

Dumbbell deadlifts (50lb, 35lb)

Dumbbell push jerks (50lb, 35lb)

Rest 1 minute

Tabata 3 - Alternate between:

High knees

Butt kicks

Rest 1 minute

Tabata 4 - Alternate between:

Dumbbell deadlifts (50lb, 35lb)

Dumbbell push jerks (50lb, 35lb)

Rest 1 minute

Tabata 5 - Alternate between:

High knees

Butt kicks

Warm-up

TGIF, Community Fitness Club! We will end the week with two rounds of 30/24 calories on the air bike (30 calories for men, 24 calories for women), 25 power cleans, and 20 handstand push-ups. Feel free to modify the rep scheme and movements as needed today, especially the handstand push-ups. You’ll still get in a good workout even if you scale!

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

Experienced:

2 rounds for time:

30/24 calorie air bike

25 power cleans (95lb, 65lb)

20 handstand push-ups