Warm-up

Happy Monday, Community Fitness Club! Today’s workout is a 15 minute AMRAP (“As Many Reps As Possible”). Your goal today is to complete as many rounds of 5 pull-ups, 5 toes-to-bar, 10 burpees, and 40 double unders as you can during the 15 minute workout period. If possible, try to move straight from your pull-ups into your toes-to-bar without dropping down from the bar. If you have to reduce the number of pull-ups and toes-to-bar you perform each round to accomplish this goal, that’s okay! Pick the scaling options that are right for you today.

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

Experienced:

15 minute AMRAP:

5 pull-ups

5 toes-to-bar

10 burpees

40 double unders

Warm-up

For today’s WOD (“Workout of the Day”), you will perform 3 rounds of a 20 calorie row, 20 dumbbell walking lunges, and 20 hang power cleans. Try to pick scaling options that are moderately difficult today. Shoot for a weight for the lunges and cleans that would be difficult to complete unbroken but doable in 2 or 3 sets. Be smart, and work hard out there today!

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

Experienced:

3 rounds for time:

20 calorie row

20 dumbbell walking lunges (50lb, 35lb)

20 hang power cleans (115lb, 85lb)

Warm-up

Today’s workout consists of four 3-minute AMRAPs (“As Many Reps As Possible”). That means that in each 3-minute period you will perform as many rounds of 5 handstand push-ups, 5 wall ball squat cleans, and 5 box jumps as you can. Push as hard as you can during each AMRAP, as you will get 2 minutes to recover between each round.

To time today’s WOD using the SmartWOD timer:

1. Press “TABATA”.

2. Choose 4 rounds of 3 minutes of work and 2 minutes of rest.

3. Press “START TIMER”.

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

Experienced:

Four 3 minute AMRAPs in 18 minutes:

5 handstand push-ups

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

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

Rest 2 minutes

Warm-up

We made it to August, Community Fitness Club! Let’s kick off the new month with kettlebell deadlifts, kettlebell swings, and sit-ups. In today’s workout, you will perform 30 kettlebell deadlifts, 30 kettlebell swings, and 30 sit-ups; then 20 kettlebell deadlifts, 20 kettlebell swings, and 20 sit-ups; then 10 kettlebell deadlifts, 10 kettlebell swings, and 10 sit-ups; then 20 kettlebell deadlifts, 20 kettlebell swings, and 20 sit-ups; and finally a last 30 kettlebell deadlifts, 30 kettlebell swings, and 30 sit-ups. Remember that it is always okay to modify, even mid-workout. Switching to a lighter kettlebell, substituting Russian for American kettlebell swings, and reducing the number of repetitions each round are all good ways to scale today’s workout. Do what works for you!

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

Experienced:

30-20-10-20-30 repetitions for time:

Kettlebell deadlifts (53lb, 35lb)

American kettlebell swings (53lb, 35lb)

Abmat sit-ups

Warm-up

TGIF, Community Fitness Club! We will finish 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. (Perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds. Perform a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. Repeat all four movements one more time.)

In the next four tabatas you will cycle through riding on the air bike, push-ups, Superman hold, and box step-ups. That means that for each tabata you will perform 20 seconds of air bike, then 20 seconds of push-ups, then 20 seconds of Superman hold, then 20 seconds of box step-ups, then 20 more seconds of air bike, then 20 more seconds of push-ups, then 20 more seconds of Superman hold, then 20 more seconds box step-ups. You will rest for 90 seconds between each tabata.