Warm-up

Happy Monday, Community Fitness Club! I hope you are enjoying your February so far! Let’s kick this week off by completing a workout consisting of 5 rounds of 9 pull-ups, 24 kettlebell swings, and a 600 meter row. Today’s workout is on the longer side, so if you are strapped for time, feel free to set a time cap and get in as much of the workout as you can. Remember, the goal is to do something. You don’t have to do everything.

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

Experienced:

5 rounds for time:

9 pull-ups

24 American kettlebell swings (53lb, 35lb)

600 meter row

Warm-up

Today’s WOD (“Workout of the Day”) consists of a lot of burpees and double unders. It will really get your heart pumping and your sweat pouring, so take short breaks as needed, scale appropriately, and just get through it. You can do it!

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

Experienced:

For time:

100 double unders

5 burpees

80 double unders

10 burpees

60 double unders

15 burpees

40 double unders

20 burpees

20 double unders

25 burpees

Warm-up

Today’s workout is a 14 minute AMRAP (“As Many Reps As Possible”) in which the goal is to complete as many rounds of 16 sit-ups, 12/10 air bike calories, and 8 thrusters as you can in the 14 minute workout period. Pick scaling options that allow you to keep moving and push to complete as many rounds and repetitions as you can!

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

Experienced:

14 minute AMRAP:

16 abmat sit-ups

12/10 calories air bike

8 thrusters (95lb, 65lb)

Warm-up

Today’s WOD (“Workout of the Day”) consists of 10 rounds of a 20 second Superman hold, 30 mountain climbers, and 12 dumbbell walking lunges. Experienced athletes should attempt to keep their Superman holds unbroken. Everyone else, feel free to break up the hold as necessary! Pick a weight for your dumbbell walking lunges that allows you to complete the entire set each round without putting down your dumbbells. Push hard to complete this one as quickly as possible!

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

Experienced:

10 rounds for time:

20 second Superman hold

30 mountain climbers (each leg counts as one rep)

12 dumbbell walking lunges (50lb, 35lb)

Warm-up

We will end the week with a 15 minute AMRAP (“As Many Reps As Possible”) containing box jumps, kettlebell deadlifts, and bear crawl. Please notice that you are jumping onto a taller box today. This can be a fun challenge, but if your legs aren’t feeling up to it, feel free to jump to a lower box instead.

It’s always a good idea to scale the workout to how you are feeling on any particular day. So, if you’re feeling tired today, it’s okay to move a little slower and take longer breaks. But 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:

15 minute AMRAP:

5 box jumps (30in., 24in.)

10 kettlebell deadlifts (71lb, 53lb)

100 foot bear crawl