Warm-up

This time of year can be very busy and stressful, so we’re going to keep the workouts this week short and simple. Every workout will be a couplet, that is a workout that consists of only two movements.

Today’s WOD (“Workout of the Day”) is a 14 minute AMRAP (“As Many Reps As Possible”). You will alternate between rowing for 16 calories and performing 8 toes-to-bar (or your preferred modification), trying to complete as many rounds and repetitions as possible in the 14 minute workout period. This workout will likely be tough on your hands, so consider wearing gloves or using chalk to protect against blisters.

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

Experienced:

14 minute AMRAP:

16 calorie row

8 toes-to-bar

Warm-up

Today’s WOD consists of 8 rounds of 10 Russian kettlebell swings and 25 double unders. Consider challenging yourself today by using a heavier kettlebell than usual or picking a harder scaling option for the jump rope. Today’s WOD is an excellent opportunity to practice your patience and perseverance!

If you are an experienced athlete and feel capable, please perform the following WOD. Notice that the kettlebell swings are Russian, that is swung to eye level and also heavier than usual!

Experienced:

8 rounds for time:

10 Russian kettlebell swings (71lb, 53lb)

25 double unders

Warm-up

The two movements in today’s couplet are deadlifts and burpees. In seven 2-minute intervals, you will perform 5 deadlifts followed by as many burpees as possible. You will then have one minute to rest before beginning the next round. Try to pace yourself during the early rounds. You don’t want to go so hard on the first round that you burn yourself out for the rest of the workout!

Please err on the side of caution when choosing which weight to use for the deadlifts. It is easy to hurt yourself if you perform deadlifts incorrectly, and we all want to be in top form for the upcoming holiday season!

To time today’s workout using the SmartWOD app, use the following steps:

(1)Press “TABATA”.

(2)Choose 7 rounds of 2:00 work and 1:00 rest.

(3) Press “START TIMER”.

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

Experienced:

Seven 2-minute rounds for max burpees:

5 deadlifts (225lb, 155lb)

Max effort burpees

Rest 1 minute between rounds

Warm-up

Usually I tell you exactly how I want you to do each day’s WOD, but today is different. Today I want you to complete 150 wall balls and 50 pull-ups, but you can break up the repetitions however you desire. You can do 5 rounds of 30 wall balls and 10 pull-ups, 10 rounds of 15 wall balls and 5 pull-ups, or something entirely different. Just try to get through the workout as quickly as you can!

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

Experienced:

For time:

150 wall balls (20lb, 14lb)

50 pull-ups

Broken up as desired

Warm-up

Happy Friday the 13th, Community Fitness Club! In honor of the date, let’s end this week with a fun 13 minute AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 6 power cleans and 1 wall walk as we can in 13 minutes. If you’re feeling tired after a long week of working out, feel free to move little slower today and take more breaks. If you’re feeling good, though, push hard and get in as many rounds and reps as possible!

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

Experienced:

13 minute AMRAP:

6 power cleans (95lb, 65lb)

1 wall walk