Warm-up

It’s Monday, Community Fitness Club! We will kick off the week with 10 rounds of 10 kettlebell goblet squats, 15 kettlebell swings, and 20 double unders. You should be able to move through each round quickly, so be thoughtful when picking your scaling options. This might mean using a lighter weight kettlebell, performing Russian kettlebell swings instead of American kettlebell swings, scaling the number of repetitions per round, or substituting single unders for double unders. Do what works for you today!

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

Experienced:

10 rounds for time:

10 kettlebell goblet squats (53lb, 35lb)

15 American kettlebell swings (53lb, 35lb)

20 double unders

Warm-up

It’s Tabata Tuesday, Community Fitness Club!

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 and then rest for one minute.

In the second tabata of today’s WOD, you will alternate between 20 seconds of box jumps and 20 seconds of bear crawl. After a one minute rest, you will continue on to the third tabata, where you will alternate between lunges and high knees. After another one minute rest, you will perform the fourth tabata in which you will alternate between flutter kicks and Superman hold. Then you will rest for one last one-minute interval, before continuing on to the fifth and final tabata where you will alternate between push-ups and mountain climbers.

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

(1) Press “TABATA”.

(2) Select 8 rounds of 0:20 work, 0:10 rest.

(3) Click on the plus sign beside “Add sets”.

(4) Select 5 sets with 1 minute of rest between sets.

(5) Press “START TIMER”.

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

Experienced:

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

Rest 1 minute

Tabata 2 - Alternate between box jumps (24in., 20in.) and bear crawl

Rest 1 minute

Tabata 3 - Alternate between alternating lunges and high knees

Rest 1 minute

Tabata 4 - Alternate between flutter kicks and Superman hold

Rest 1 minute

Tabata 5 - Alternate between push-ups and mountain climbers

Warm-up

Today’s workout is an EMOM which stands for “Every Minute on the Minute.” In this workout, you will perform as many dumbbell box step-ups as possible in the first minute, as many sit-ups as possible in the second minute, as many dumbbell push presses as possible in the third minute, as many calories on the air bike as possible in the fourth minute, and then you will rest for the fifth minute. This will continue for 4 rounds until the 20 minutes are up. Try to maintain a fairly consistent number of repetitions for each movement each round.

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

Experienced:

20 minute EMOM:

Minute 1: max effort dumbbell box step-ups (35lb, 25lb), (24in., 20in.)

Minute 2: max effort abmat sit-ups

MInute 3: max effort dumbbell push presses (35lb, 25lb)

Minute 4: max effort air bike calories

Minute 5: rest

Warm-up

Today’s workout is a 12 minute AMRAP (“As Many Reps As Possible”). That means that we will be performing as many rounds of 4 deadlifts, 6 pull-ups, and 8 burpees as we can in the 12 minute time limit. Pick a challenging weight for your deadlifts today. It’s okay if you need to perform them as 4 quick singles toward the end of the workout. As aways though, be smart, and if your form feels off, go down in weight. No workout is worth injuring yourself for!

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

Experienced:

12 minute AMRAP:

4 deadlifts (255lb, 175lb)

6 pull-ups

8 burpees

Warm-up

Thank goodness it’s Friday! Let’s end the week with 4 rounds of 300 meters on the rower, 20 wall balls, and 10 toes-to-bar. If you’re feeling tired after working out all week, it’s okay to scale however you need to. Use a lighter wall ball, reduce the number of repetitions, or modify the toes-to-bar. Some workout is always better than no workout, so make the changes you need to make, get through it, and enjoy your weekend!

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

Experienced:

4 rounds for time:

300 meter row

20 wall balls (20lb, 14lb)

10 toes-to-bar