Warm-up

Welcome to a (hopefully) beautiful June week, Community Fitness Club! We will kick off the new month with a workout consisting of 6 rounds of a 300 meter row, 5 thrusters, and 10 burpees. Pace yourself today and pick a weight for the thrusters that is challenging but that you can complete unbroken. There’s no need to go out super fast today. Try to make your rounds as uniform as possible.

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

Experienced:

6 rounds for time:

300 meter row

5 thrusters (105lb, 75lb)

10 burpees

Warm-up

Today’s WOD is a 24 minute EMOM (“Every Minute On the Minute”). In this workout, you will perform 40 double unders in the first minute, 12 dumbbell box step-ups in the second minute, 15 sit-ups in the third minute, and then you will rest for the fourth minute. This will continue for 6 rounds until the 24 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 workout using the SmartWOD timer app, use the following steps:

1. Press “EMOM”.
2. Choose “Every 1 for 24”.
3. Press “START TIMER”.

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

Experienced:

24 minute EMOM:

Minute 1: 40 double unders

Minute 2: 12 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)

Minute 3: 15 abmat sit-ups

Minute 4: rest

Warm-up

Today’s workout consists of 5 rounds of 10 power cleans, 10 toes-to-bar, and 2 wall walks. Challenge yourself with a heavier weight today. It’s okay to break up the power cleans and toes-to-bar as needed. As always, be careful on the wall walks! If you find yourself getting shaky, either modify the wall walk or take a slightly longer break. Work hard, but be smart!

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

Experienced:

5 rounds for time:

10 power cleans (135lb, 95lb)

10 toes-to-bar

2 wall walks

Warm-up

For today’s workout, you will complete as many rounds of 15 kettlebell deadlifts, 12 box jumps, 9 kettlebell swings, 6 handstand push-ups, and 3 pull-ups as you can in 18 minutes. Even though the goal is to move fast, please be mindful of your form throughout the workout. Keep your back flat during your kettlebell deadlifts. Be careful doing your box jumps, and stand up all the way at the top of each one. And, as always, modify the workout as needed. You know your body best. Scale the workout to make it right for you today.

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

Experienced:

18 minute AMRAP:

15 kettlebell deadlifts (53lb, 35lb)

12 box jumps (24in. 20in.)

9 American kettlebell swings (53lb, 35lb)

6 handstand push-ups

3 pull-ups

Beginners can modify the workout as needed. Box step-ups can be performed instead of box jumps; Russian kettlebell swings can be substituted for American kettlebell swings; seated dumbbell presses can replace handstand push-ups; and ring rows can be performed instead of pull-ups. The weights can also be reduced throughout the workout. A beginner’s version of today’s workout could look like this:

Warm-up

We will end the week with a 14 minute AMRAP (“As Many Reps As Possible”) of air bike calories, dumbbell overhead walking lunges, and push-ups. The goal is to complete as many rounds of 8/6 calories on the air bike (8 calories for men, 6 calories for women), 8 dumbbell overhead walking lunges, and 6 push-ups as you can. However, if you’re feeling tired, it is okay to move a little slower and take longer breaks. If you’re feeling strong, though, 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:

14 minute AMRAP:

8/6 calorie air bike

8 dumbbell overhead walking lunges (35lb, 25lb)

6 push-ups