Warm-up

It’s Monday again, Community Fitness Club! Let’s mark the beginning of the week with a fun workout that will get your heart pumping. In today’s WOD, you will complete one round of 5 pull-ups, 15 wall balls, and 30 double unders every 3 minutes for 6 rounds. Please do a test round of this workout while you are warming up, so that you can pick scaling options that allow you to complete the full sequence each round with some rest time remaining. Also, don’t worry if you can’t perform some of these movements. There are always ways to modify the workouts so that everyone can take part!

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

Experienced:

Every 3 minutes for 6 rounds:

5 pull-ups

15 wall balls (20lb, 14lb)

30 double unders

Warm-up

Today is Tabata Tuesday, Community Fitness Club! We will begin with a tabata of air biking for calories, then we will rest for one minute. Our next four tabatas will consist of 20 seconds of Russian kettlebell swings, followed by 20 seconds of burpees, followed by 20 seconds of dumbbell push presses, followed by 20 seconds of alternating lunges, then another 20 seconds of Russian kettlebell swings, another 20 seconds of burpees, another 20 seconds of dumbbell push presses, and another 20 seconds of alternating lunges. You will rest one minute between each tabata. Your score will be the total number of repetitions you perform across all 5 tabatas, so work hard and get in as many reps as possible!

To time today’s WOD 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 - Air bike for calories

Rest 1 minute

Tabata 2 - Rotate through Russian kettlebell swings (53lb, 35lb), burpees, dumbbell push presses (35lb, 25lb), and alternating lunges

Rest 1 minute

Tabata 3 - Rotate through Russian kettlebell swings (53lb, 35lb), burpees, dumbbell push presses (35lb, 25lb), and alternating lunges

Rest 1 minute

Tabata 4 - Rotate through Russian kettlebell swings (53lb, 35lb), burpees, dumbbell push presses (35lb, 25lb), and alternating lunges

Rest 1 minute

Tabata 5 - Rotate through Russian kettlebell swings (53lb, 35lb), burpees, dumbbell push presses (35lb, 25lb), and alternating lunges

Warm-up

Today’s workout contains only two movements: rowing and sit-ups. You will row 500 meters and perform 50 sit-ups, then a 400 meter row and 40 sit-ups, then a 300 meter row and 30 sit-ups, then a 200 meter row and 20 sit-ups, then finally a 100 meter row and 10 sit-ups. This WOD contains a high volume of sit-ups that not everyone will be able to complete. That’s okay! Scale to a number of sit-ups that is appropriate for you. You will still get in a good workout!

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

Experienced:

For time:

500-400-300-200-100:

Meter row

50-40-30-20-10:

Abmat sit-ups

Warm-up

Today’s WOD (“Workout of the Day”) is a 20 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 10 deadlifts, 8 hang power cleans, 6 thrusters, 4 box jumps, and 2 wall walks as we can. This workout will allow you many chances to work on your wall walks. This is a great opportunity to improve this tricky movement! Consider spending a little extra time each round on the wall walks so that you can try a more difficult version of this movement than you usually perform. You can do it!

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

Experienced:

20 minute AMRAP:

10 deadlifts (95lb, 65lb)

8 hang power cleans (95lb, 65lb)

6 thrusters (95lb, 65lb)

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

2 wall walks

Warm-up

TGIF, Community Fitness Club! Let’s wrap up the week with a 15 minute AMRAP (“As Many Reps As Possible”). If you are feeling strong today, push hard and complete as many rounds of 5 air bike calories, 10 up and down planks, 15 Russian twists, and 20 box step-ups as you can. If you are feeling tired, work a little slower, and try to perform each movement more mindfully than usual. Either way, I think you’ll get in an excellent workout!

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

Experienced:

15 minute AMRAP:

5 calorie air bike

10 up and down planks

15 Russian twists with dumbbell (20lb, 15lb)

20 box step-ups (24in., 20in.)