Warm-up

It’s the last day of March, Community Fitness Club! Let’s see the month out with an AMRAP (“As Many Reps As Possible”) in which you will complete as many rounds of 12 wall balls and 12 box jumps as you can during the 12 minute workout period. Both of these movements will get more and more challenging as the workout progresses, so please modify the workout appropriately. Pick scaling options that allow you to keep moving throughout the workout with minimal rest, and switch to a lower box or box step-ups if your box jumps start to get shaky!

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

Experienced:

12 minute AMRAP:

12 wall balls (20lb, 14lb)

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

Warm-up

Happy April Fools Day! Let’s celebrate with a workout called “Joker”. In today’s WOD, you will complete 1 toes-to-bar and 10 deadlifts, then 2 toes-to-bar and 9 deadlifts, then 3 toes-to-bar, and 8 deadlifts, and so on until you end with 10 toes-to-bar and 1 deadlift. Be sure to pick an appropriate weight for your deadlifts today. Despite the name, today’s WOD is no joke! You will complete 55 deadlifts in total, so be careful of your form throughout. Keep your back straight and your core engaged. If something doesn’t feel right, don’t be a fool: change to a lighter weight!

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

Joker

Experienced:

For time:

1-2-3-4-5-6-7-8-9-10 reps of:

Toes-to-bar

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts (225lb, 155lb)

Warm-up

Today’s workout is guaranteed to get you sweaty! It alternates between rowing and burpees, and the goal is to complete the workout as quickly as possible. Work hard, and take comfort in knowing that the number of rowing calories and burpees goes down every round!

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

Experienced:

For time:

20 calorie row

20 burpees

16 calorie row

16 burpees

12 calorie row

12 burpees

8 calorie row

8 burpees

4 calorie row

4 burpees

Warm-up

Today’s workout is a 20 minute AMRAP (“As Many Reps As Possible”) in which you’ll complete as many rounds of this sequence as you can: 25 sit-ups, 5 calorie air bike, 20 lunges, 5 calorie air bike, 15 hang power cleans, 5 calorie air bike, 10 dumbbell box step-ups, 5 calorie air bike, 5 pull-ups, 5 calorie air bike. You won’t be getting through too many rounds of this workout, so really push for those last repetitions as the final minutes tick down!

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

Experienced:

20 minute AMRAP:

25 abmat sit-ups

5 calorie air bike

20 alternating lunges

5 calorie air bike

15 hang power cleans (95lb, 65lb)

5 calorie air bike

10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)

5 calorie air bike

5 pull-ups

5 calorie air bike

Warm-up

Today’s workout will be fun but challenging! Every 2 minutes for 16 minutes, we will perform 10 ring rows, 10 push-ups, and 10 squat jumps, and then we will perform as many kettlebell swings as possible in the remaining time. Don’t push too hard in the beginning. Pace yourself, so that you still have something to give at the end.

You can use the SmartWOD timer app to time today’s workout. Simply press “EMOM,” then choose “Every 2 for 16” and press “Start Timer.”

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

Experienced:

Every 2 minutes for 16 minutes:

10 ring rows

10 push-ups

10 squat jumps

Then max effort American kettlebell swings (53lb, 35lb)