Warm-up

Today’s WOD (“Workout of the Day”) will get you sweaty while working every part of your body! For 15 rounds, you will alternate between performing 10 wall balls and rowing 100 meters. Each round is short, so pace yourself and scale appropriately. You can do it!

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

Experienced:

15 rounds for time:

10 wall balls (20lb, 14lb)

100 meter row

Warm-up

Today’s workout will give you a chance to practice some of the trickier movements we perform regularly here at Community Fitness Club: handstand push-ups, toes-to-bar, and double unders.

In today’s WOD, you will practice handstand push-ups for 45 seconds in the 1st minute, toes-to-bar for 45 seconds in the 2nd minute, and double unders for 45 seconds in the 3rd minute. You will then repeat this sequence 4 more times to complete the 15 minute workout.

If these movements are difficult for you, don’t worry about how many repetitions you are able to perform each minute. Just practice the best you can! Check out various modification and scaling options in the links at the bottom of this post. If you are skilled at these movements, then try to accumulate as many repetitions as possible, but be careful to pace yourself so that you don’t burn out in those later rounds!

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

Experienced:

On an 15 minute running clock:

0:00-1:00: 45 seconds of handstand push-ups

1:00-2:00: 45 seconds of toes-to-bar

2:00-3:00: 45 seconds of double unders

3:00-4:00: 45 seconds of handstand push-ups

4:00-5:00: 45 seconds of toes-to-bar

5:00-6:00: 45 seconds of double unders

6:00-7:00: 45 seconds of handstand push-ups

7:00-8:00: 45 seconds of toes-to-bar

8:00-9:00: 45 seconds of double unders

9:00-10:00: 45 seconds of handstand push-ups

10:00-11:00: 45 seconds of toes-to-bar

11:00-12:00: 45 seconds of double unders

12:00-13:00: 45 seconds of handstand push-ups

13:00-14:00: 45 seconds of toes-to-bar

14:00-15:00: 45 seconds of double unders

Warm-up

Today we will do a tabata-style workout. In a tabata, you perform a given movement for 8 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. 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.

In the second tabata of today’s WOD, you will alternate between performing 20 seconds of burpees and 20 seconds of broad jumps. In the third tabata, you will alternate between performing 20 seconds of sit-ups and 20 seconds of Superman hold. In the fourth tabata, you will alternate between performing 20 seconds of kettlebell swings and 20 seconds of kettlebell box step-ups. And in the fifth and final tabata, you will alternate between performing 20 seconds of kettlebell swings and 20 seconds of kettlebell box step-ups again. You will rest 1 minute between each tabata.

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 1:00 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 burpees and broad jumps

Rest 1 minute

Tabata 3 - alternate between abmat sit-ups and Superman holds

Rest 1 minute

Tabata 4 - alternate between American kettlebell swings (53lb, 35lb) and kettlebell box step-ups (24in., 20in.)

Rest 1 minute

Tabata 5 - alternate between American kettlebell swings (53lb, 35lb) and kettlebell box step-ups (24in., 20in.)

Warm-up

Today’s WOD (“Workout of the Day”) is a 15 minute AMRAP (“As Many Reps As Possible”). Your goal is to complete as many rounds of 20 dumbbell walking lunges, 10 push-ups, and 5 pull-ups as you can during the 18 minute time limit. Try to pick push-up and pull-up modifications that you can keep up throughout the whole workout. Push hard! I know that you can do it!

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

Experienced:

15 minute AMRAP:

20 dumbbell walking lunges (35lb, 25lb)

10 push-ups

5 pull-ups

Warm-up

Thank goodness it’s Friday, Community Fitness Club! Let’s end the week with a (hopefully) fun workout! Every 3 minutes of today’s WOD, we will perform 8 light deadlifts, 6 hang power cleans, and then we will air bike for maximum calories for the remainder of the 3-minute period. We will repeat this same sequence for 6 rounds until the 18 minutes are up.

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

(1) Press “EMOM”.

(2) Select “Every 3 for 18”.

(3) Press “START TIMER”.

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

Experienced:

Every 3 minutes for 18 minutes:

8 deadlifts (125lb, 85lb)

6 hang power cleans (125lb, 85lb)

Then air bike for max calories