Warm-up

Happy Monday, Community Fitness Club! I hope you are enjoying your August so far! Let’s kick this week off by completing a workout consisting of six rounds of pull-ups, kettlebell swings, and rowing. Today’s workout is on the longer side, so if you are strapped for time feel free to set a time cap and get in as much of the workout as you can. Remember, the goal is to do something. You don’t have to do everything.

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

Experienced:

6 rounds for time:

8 pull-ups

20 Russian kettlebell swings (53lb, 35lb)

400 meter row

Warm-up

Today’s WOD (“Workout of the Day”) consists of jumping rope and burpees. I usually program double unders for experienced athletes, but sometimes it’s good to go back to basics. Therefore, in today’s workout I want everyone to perform single unders. This WOD is tough aerobically, so take short breaks as necessary and just get through it. You can do it!

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

Experienced:

For time:

150 single unders

30 burpees

120 single unders

25 burpees

90 single unders

20 burpees

60 single unders

15 burpees

30 single unders

10 burpees

Warm-up

Let’s mark hump day with a 16 minute AMRAP (“As Many Reps As Possible”). Today you will complete as many rounds of 8 thrusters, 8 calorie air bike, 8 power cleans, and 8 toes-to-bar as you can in the 16 minute workout period. Pick scaling options that allow you to keep moving, and push to complete as many rounds and repetitions as you can!

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

Experienced:

16 minute AMRAP:

8 thrusters (95lb, 65lb)

10/8 calorie air bike

8 power cleans (95lb, 65lb)

8 toes-to-bar

Warm-up

Today’s WOD (“Workout of the Day”) is a 20 minute EMOM. EMOM stands for “Every Minute On the Minute.” That means that in today’s workout, you will complete 40 mountain climbers in the first minute, a 30 second Superman hold in the second minute, 10 up and down planks in the third minute, and 20 alternating lunges in the fourth minute. You will then repeat this cycle four more times until the 20 minutes are up. If you finish a movement before the given minute is complete, 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: 40 mountain climbers (each leg counts as one rep)

Minute 2: 40 second Superman hold

Minute 3: 10 up and down planks

MInute 4: 20 alternating lunges (each leg counts as one rep)

Warm-up

We will end the week with a 15 minute AMRAP (“As Many Reps As Possible”) containing box jumps, kettlebell deadlifts, double unders, and push-ups. If you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. If you’re feeling strong, push hard and get in as many reps as possible!

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

Experienced:

15 minute AMRAP:

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

20 kettlebell deadlifts (71lb, 53lb)

30 double unders

10 push-ups