Warm-up

It’s Monday, Community Fitness Club! Let’s kick off the week with a challenging 15-minute AMRAP (“As Many Reps As Possible”). Today, we will perform as many rounds as we can of 19/15 calories on the air bike (19 calories for men, 15 calories for women) and 10 dumbbell thrusters in the 15 minute workout period. Pick a weight for the dumbbell thrusters that feels fairly light and easy. Try to challenge yourself by moving faster and keeping more rounds unbroken rather than by moving a heavier weight.

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

Experienced:

For time:

15 minute AMRAP:

19/15 calorie air bike

10 dumbbell thrusters (35lb, 25lb)

Warm-up

Today’s WOD (“Workout of the Day”) is a tough one with a lot of box step-ups and burpees. You will perform 30 box step-ups and 30 burpees, followed by 25 box step-ups and 25 burpees, followed by 20 box step-ups and 20 burpees, followed by 15 box step-ups and 15 burpees, and finally finish with 10 box step-ups and 10 burpees. This workout will be challenging, especially those early sets. Just try to keep a steady pace, and do your best!

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

Experienced:

For time:

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

30 burpees

25 box step-ups

25 burpees

20 box step-ups

20 burpees

15 box step-ups

15 burpees

10 box step-ups

10 burpees

Warm-up

Today’s workout will begin with a buy-in of 20 calories on the rower. Then we will complete 4 rounds of 5 deadlifts and 10 pull-ups. Finally, we will finish with a buy-out of another 20 calories on the rower. Be smart when picking your weight for the deadlifts today. Pick a weight that feels heavy and challenging but that you can still complete with good form throughout. Also, please remember: if something doesn’t feel right, it is always okay to drop to a lighter weight or to scale or modify in another way! Take care of yourselves out there!

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

Experienced:

For time:

Buy-in: 20 calorie row

4 rounds:

5 deadlifts (255lb, 175lb)

10 pull-ups

Buy-out: 20 calorie row

Warm-up

Today’s WOD is a quick 12-minute AMRAP (“As Many Reps As Possible”) in which we will complete as many rounds of 8 dumbbell walking lunges, 10 American kettlebell swings, and 12 sit-ups as we can in the 12-minute time period. Try to keep your sets as unbroken as possible, and really push hard to get in as many rounds and repetitions as you can! You can do it!

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

Experienced:

12 minute AMRAP:

8 dumbbell walking lunges (35lb, 25lb)

10 American kettlebell swings (53lb, 35lb)

12 abmat sit-ups

Warm-up

TGIF, Community Fitness Club! We will close out this week with a short couplet of double unders and wall walks. The goal of today’s workout is to complete 4 rounds of 50 double unders and 4 wall walks as quickly as possible. Though the goal is to move quickly, please be careful on your wall walks. If you start to feel shaky, please modify as needed. I want you to be able to enjoy your weekend! You’ve earned it!

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

Experienced:

4 rounds for time:

50 double unders

4 wall walks