Warm-up

Happy St. Patrick’s Day, Community Fitness Club! Let’s celebrate by performing a special workout called Lucky 7’s. This WOD consists of 7 rounds of 7 repetitions of 7 holiday themed exercises: rainbow row, clover squats, kiss the Blarney stones, leprechaun leaps, shamrock sit-ups, pot of gold pick-ups, and luck of the Irish burpees. Work hard today, and have fun!

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

Lucky 7’s

Experienced:

7 rounds for time:

7 calorie rainbow row

7 clover squats

7 kiss the Blarney stones

7 leprechaun leaps (24in., 20in. )

7 shamrock sit-ups

7 pot of gold pick-ups (71lb, 53lb)

7 luck of the Irish burpees


Rainbow row = Rowing

Clover squats = Air squats

Kiss the Blarney stones = Push-ups

Leprechaun leaps = Box jumps

Shamrock sit-ups = Abmat sit-ups

Pot of gold pick-ups = Kettlebell deadlifts

Luck of the Irish burpees = Burpees

Warm-up

Today’s WOD is a 12 minute AMRAP (“As Many Reps As Possible”) where the goal is to complete as many rounds of 1 wall walk, 20 double unders, and 8 dumbbell box step-ups as you can in the 12 minute workout period. The wall walks will work your core and upper body while also challenging your balance; the double unders will improve your cardio and coordination; and the dumbbell box step-ups will work your lower body while also helping to correct any imbalances you might have between your left and right sides. Push hard, and get in as many rounds and reps as you can!

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

Experienced:

12 minute AMRAP:

1 wall walk

20 double unders

8 dumbbell box step-ups (35lb, 25lb), (24in., 20in.)

Warm-up

Today’s workout is a 16 minute EMOM (“Every Minute on the Minute”). In this workout, you will ride the air bike for 12/10 calories in the first minute (12 calories for men, 10 calories for women), do 8 power cleans in the second minute, perform a hollow body hold for 30 seconds in the third minute, and then you will rest for the fourth minute. This will continue for 4 rounds until the 16 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.

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

Experienced:

16 minute EMOM:

Minute 1: 12/10 calories air bike

Minute 2: 8 power cleans (105lb, 75lb)

Minute 3: 30 second hollow body hold (unbroken)

Minute 4: rest

Warm-up

Today’s workout contains only one movement, and it’s everyone’s favorite: the burpee! Okay, so the burpee isn’t likely to win any popularity contests, but it is a great full body exercise. The trick today is to scale appropriately and break the burpees into manageable sets. You can do it! I believe in you!

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

Experienced:

For time:

200 burpees

Warm-up

We will end the week with a 14 minute AMRAP containing rounds of 5 pull-ups, 10 deadlifts, and 15 squat jumps. If you’re feeling tired after a long week of working out, feel free to move a little slower and take longer breaks. If you’re feeling strong, 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:

14 minute AMRAP:

5 pull-ups

10 deadlifts (125lb, 95lb)

15 squat jumps