Warm-up

Today’s WOD (“Workout of the Day”) is a benchmark workout. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. This particular WOD is known as “Diane” and contains a descending ladder of deadlifts and handstand push-ups. Handstand push-ups are a more advanced skill. If you can’t do them yet, don’t worry! There are many ways to modify handstand push-ups so that anyone can share the benefits of this exercise.

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

Diane

Experienced:

21-15-9 repetitions for time:

Deadlifts (225lb, 155lb)

Handstand push-ups

Warm-up

Today’s workout is an AMRAP (“As Many Reps As Possible”) in which we will perform as many rounds of 12 Russian kettlebell swings, 8 box jumps, and 4 burpees as we can in 14 minutes. Heavy kettlebell swings will increase your muscular power; box jumps will increase your explosiveness; and burpees are just a great full-body exercise. Combined, these movements will help you become a better overall athlete!

Notice that the kettlebell swings in today’s workout are Russian, that is swung to eye level, and heavier than usual. Also, make sure you stand all the way up at the top of each box jump, and open up your hips fully at the top of each burpee!

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

Experienced:

14 minute AMRAP:

12 Russian kettlebell swings (71lb, 53lb)

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

4 burpees

Warm-up

Today’s workout consists of calories on the air bike and empty barbell thrusters. In six two-minute intervals, you will bike for 12/10 calories (12 calories for men, 10 calories for women) and then perform as many thrusters as possible in the remaining time. You will then have one and a half minutes 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.

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

1. Press “TABATA”.
2. Choose 6 rounds of 2:00 work and 1:30 rest.
3. Press “START TIMER”.

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

Experienced:

Six 2-minute rounds for max thrusters:

12/10 calorie air bike

Max effort thrusters (45lb, 35lb)

Rest 1:30 minutes between rounds

Warm-up

For today’s workout, we will complete 4 rounds of 100 double unders, 4 wall walks (or your preferred modification), and 20 sit-ups as quickly as possible. Both the double unders and the wall walks are challenging movements, so make the modifications that are appropriate for you today. Choose a scaling option for the double unders that you can complete in under 2 minutes per round. It’s okay to reduce the number of repetitions per round, perform a combination of single unders and double unders, or substitute an easier option. The same is true for the wall walks. Push hard, but be smart! You can do it!

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

Experienced:

4 rounds for time:

100 double unders

4 wall walks

20 abmat sit-ups

Warm-up

TGIF, Community Fitness Club! Let’s celebrate surviving yet another week with a 12 minute AMRAP (“As Many Reps As Possible”). In today’s WOD, we will perform a 200 meter row,10 dumbbell box step-ups, and 10 push-ups each round until all 12 minutes have elapsed. If you’re feeling tired after a long week of working out, pick easier scaling options and take it a little slower today. 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:

12 minute AMRAP:

200 meter row

10 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)

10 push-ups