Warm-up

Happy Monday, Community Fitness Club! Our first workout of the week consists of as many rounds of 5 pull-ups, 10 push-ups, 15 sit-ups, and 20 air squats as you can complete in 20 minutes. Today’s WOD is pretty straightforward, but still please modify the movements and scale the number of repetitions per round appropriately. You know your body best! Do what is right for you today!

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

Experienced:

20 minute AMRAP:

5 pull-ups

10 push-ups

15 abmat sit-ups

20 air squats

Warm-up

Today’s WOD (“Workout of the Day”) will test your stamina. Your whole body will feel the combined effects of 40 handstand push-ups, 60 box jumps, 80 kettlebell swings, and one kilometer of rowing. Try to keep your breaks short and move through the workout as quickly as possible. Be smart, though! Pick scaling options that allow you to keep moving and are appropriate for your current fitness level.

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

Experienced:

2 rounds for time:

20 handstand push-ups

30 box jumps (24in., 20in.)

40 American kettlebell swings (53lb, 35lb)

500 meter row

Warm-up

Today’s workout is short but challenging. You will complete 21 burpees, 21 toes-to-bar, and 21 air bike calories; followed by 15 burpees, 15 toes-to-bar, and 15 air bike calories; then 9 burpees, 9 toes-to-bar, and 9 air bike calories. Pick a scaling options that you can perform quickly with few breaks. Just work hard and move fast!

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

Experienced:

For time:

21-15-9:

Burpees

Toes-to-bar

Air bike calories

Warm-up

Today’s WOD is a 20 minute EMOM (“Every Minute On the Minute”) in which you will perform 12 up and down planks the first minute, a 40 second Superman hold the second minute, 8 inchworms the third minute, 30 Russian twists the fourth minute, and a 40 second wall sit the fifth minute. This will continue for 4 rounds until the 20 minutes are up. If you finish a given movement before the minute is up, rest and wait until the next minute to begin the next movement.

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

1. Press “EMOM”.
2. Select “Every 1 for 20”.
3. Press “START TIMER”.

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

Experienced:

20 minute EMOM:

Minute 1: 12 up and down planks

Minute 2: 40 second Superman hold (unbroken)

Minute 3: 8 inchworms

Minute 4: 30 Russian twists with a dumbbell (20lb, 15lb)

Minute 5: 40 second wall sit (unbroken)

Warm-up

TGIF, Community Fitness Club! We’ll finish off the week with a workout consisting of three 5-minute AMRAPs (“As Many Reps As Possible”) separated by a 3 minute rest period between each set. During each 5 minute period you will complete as many repetitions of 12 dumbbell walking lunges, 4 broad jumps, and 30 double unders as you can. You will then rest for 3 minutes before continuing on to the next AMRAP. Start your AMRAP wherever you left off in the previous round. There’s a significant rest period between each AMRAP, so really try to push your pace during the workout periods!

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

1. Press “TABATA”.
2. Select “3 rounds of 5:00 work and 3:00 rest”.
3. Press “START TIMER”.

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

Experienced:

Three 5-minute AMRAPs in 21 minutes:

12 dumbbell walking lunges (50lb, 35lb)

4 broad jumps

30 double unders

*Rest 3 minutes between rounds