Warm-up

Welcome to another beautiful autumn Monday, Community Fitness Club! Let’s kick off this week with 5 rounds of 6 handstand push-ups, 8 pull-ups, 15 wall ball squat cleans, and 20 sit-ups.

Since the number of handstand push-ups performed each round is small, try to challenge yourself by performing a harder variation than normal. If you usually use an abmat to raise your head a little, you might try going flush to the floor today. If you usually perform box handstand push-ups kneeling on the box, you could try standing on the box today instead. If you’re already really good at handstand push-ups, think about trying deficit handstand push-ups today.

For everything else, pick scaling options that allow you to complete each exercise in 1-2 sets. It’s okay to scale to an easier variation or to reduce the number or repetitions per round. You know your body best. Make smart choices, and have fun out there today!

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

Experienced:

5 rounds for time:

6 handstand push-ups

8 pull-ups

15 wall ball squat cleans (20lb, 14lb)

20 abmat sit-ups

Warm-up

Today’s workout is an AMRAP (“As Many Reps As Possible”) in which you will perform as many rounds of 20 double unders, 10 alternating lunges, 10 kettlebell swings, and 10 up and down planks as you can in 15 minutes. The sets are small, so try to keep them as unbroken as possible, and really push to get in as many rounds and repetitions as possible!

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

Experienced:

15 minute AMRAP:

20 double unders

10 alternating lunges

10 American kettlebell swings (53lb, 35lb)

10 up and down planks

Warm-up

Today’s WOD consists of seven rounds of 10 burpees and 10 hang power cleans. Pick a weight for the hang power cleans that is moderately challenging but that you can perform with good form throughout the workout. Good luck out there!

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

Experienced:

7 rounds for time:

10 burpees

10 hang power cleans (115lb, 75lb)

Warm-up

Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). The goal of today’s WOD is to complete as many rounds of 6/9 calories on the air bike (6 calories for women, 9 calories for men), 8 push-ups, and 15 kettlebell deadlifts as you can in the 12 minute time period. Push hard, and do your best!

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

Experienced:

12 minute AMRAP:

6/9 calorie air bike

8 push-ups

15 kettlebell deadlifts (53lb, 35lb)

Warm-up

TGIF, Community Fitness Club! We will close out the week with 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.

In the second tabata, you will bear crawl. Try to bear crawl both forward and backward during today’s workout. The last three tabatas will consist of Superman holds, broad jumps, and flutter kicks.

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. Coose 5 sets with 1 minute of rest between sets.
5. Press “START TIMER”.

Everyone will be performing the same workout today. The only differences will be in how you modify the movements to your personal fitness level, how long you are able to hold the movements, and how many reps of the movements you are able to do. Do your best today, and that will be good enough!

Everyone:

Tabata 1 - Scales (front left, front right, back left, back right)

Rest 1 minute

Tabata 2 - bear crawl (forward and backward)

Rest 1 minute

Tabata 3 - Superman hold

Rest 1 minute

Tabata 4 - Broad jumps

Rest 1 minute

Tabata 5 - Flutter kicks