Warm-up

Valentine’s Day is this Friday, Community Fitness Club! Let’s get ready with a workout called “Valentine’s Gone Bad” in which you will perform three rounds of five different movements–mountain climbers, dumbbell box step-ups, inchworm push-ups, high knees, and rowing for calories–for one minute each. After the fifth station of each round, you will take a one minute break.

If you are using the Smart WOD timer, you can use the EMOM feature to time today’s workout. Simply select “EMOM” and then choose “Every 1 for 17.” Please remember, though, that unlike in an EMOM, there is no set number of repetitions to perform each minute. The goal is to accumulate as many total repetitions as you can. Pace yourself. That third round will be tough!

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

Valentine’s Gone Bad

Experienced:

3 rounds for total reps in 17 minutes:

1 minute of mountain climbers

1 minute of dumbbell box step-ups (35lb, 25lb), (24in., 20in.)

1 minute of inchworm push-ups

1 minute of high knees

1 minute of row for calories

1 minute of rest

Warm-up

To continue this week’s Valentine’s theme, today we will perform the workout “Happy Heart”. It contains:

Handstand push-ups

Elevated burpee box jumps

Air squats

Ring rows

Toes-to-bar

If you are a more experienced athlete, it is likely you have never performed elevated burpees before. They are a modification commonly used for beginning athletes, but it’s always good to try new things! To perform an elevated burpee, place your hands on the edge of a plyo box, jump your feet out into a plank position, do a push-up to the box, and jump your feet back. We will finish the elevated burpees today with a box jump. If ring rows seem too simple for you, consider placing your feet on the box to elevate your body during the ring row. You might find this exercise even more challenging than pull-ups!

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

Happy Heart

Experienced:

14 minute AMRAP:

5 handstand push-ups

5 elevated burpee box jumps (24in., 20in.)

5 air squats

5 ring rows with feet elevated

5 toes-to-bar

Warm-up

In today’s workout “The Chocolate Chipper” you’ll “chip away” at reps of double unders, wall sit, Superman hold, kettlebell swings, dead hang, lunges, rowing, sit-ups, push-ups, and pull-ups. You’ll only see each of these movements once in today’s workout, so push to finish each exercise as quickly as possible as you work your way through the WOD!

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

The Chocolate Chipper

Experienced:

100 double unders

90 second wall sit

80 second Superman hold

70 Russian kettlebell swings (53lb, 35lb)

60 second dead hang

50 alternating lunges

400 meter row

30 abmat sit-ups

20 push-ups

10 pull-ups

Warm-up

Tomorrow we will celebrate our loved ones. Today let’s celebrate ourselves! The workout today is a slow-paced, recovery WOD. Move through the movements in today’s workout in an unhurried, unforced manner. We will not be scoring today’s WOD, so feel free to spend more time on the movements that feel good and less time on the movements that don’t.

Everyone will be performing the same WOD today:

Love Yourself

For 15 minutes:

10-20 seconds of forward bend stretch

10-20 seconds of plank

10-20 seconds of cobra stretch

10-20 seconds of reverse snow angels

10-20 seconds of downward-facing dog stretch

10-20 seconds of cat cow stretches

10-20 seconds of child’s pose

Warm-up

Happy Valentine’s Day, Community Fitness Club! Let’s celebrate with a quick workout I call “WOD You Be My Valentine?” Have fun, and let your loved ones know how much you care about them today!

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

WOD You Be My Valentine?

Experienced:

2 rounds for time:

14 deadlifts (105lb, 75lb)

14 hang power cleans (105lb, 75lb)

14 push jerks (105lb, 75lb)

14 burpees

14 calorie air bike