Travel W.O.D.

  • August 22-TWOD

    Friday - Travel WOD

    I "Heart" Planks WARMUP

    2 minutes each
    1. Plank (Face down, on elbows/forearms. Modification=on hands w/wrist, elbow and shoulder joints stacked)
    2. Side Plank on Right Side
    3. Side Plank on Left Side
    4. Reverse Plank (Face up, fingers pointed towards toes, rise up on heels, and focus on opening up the shoulder and chest)
    5. Plank. Again.

    MET CON

    21-15-9 For Time
    Push ups
    Air squats
    Tuck jumps

     Share your times with us in the comments below!


  • August 21-TWOD

    Thursday - Travel WOD

    1 Mile Run

    MET CON
    10! = 10-9-8-7-6-5-4-3-2-1
    Burpees
    Sit ups

    CASH OUT
    1 Mile Run

     

  • August 20-TWOD

    Wednesday - Travel WOD


    Travel Chipper Sandwich

    400m Run
    30 Handstand Pushups
    40 Jump Squats
    50 Situps
    60 Squats
    70 Double Unders (sub Jumping Jacks)
    400m Run


  • August 19-TWOD

    Tuesday - Travel WOD

    STRENGTH 

    4 RFQ - Tempo Superset*
    10 Push-Ups, 2-1-2-1
    10 Bench/Chair Dips

    * For both the push ups and dips, lower your body in a two-second count, hold for 1-second count, then rise for a two-second and hold for a 1-second count. "One-Two-One. One-Two-One..."

    MET CON**

    4 RFT
    20 Mountain climbers
    15 Air Squats
    10 Burpees
    5 Jumping Jacks

    ** Post your times and comments below!


  • August 4-TWOD

    Monday Travel WOD

    WARMUP

    3 RFQ
    1-minute plank
    30-second squat hold

    STRENGTH - Body Weight Dips
    20 - 20 - 20
    Perform dips at the edge of a chair, bench or end of bed.

    MET CON 

    3 RFT
    50 Jumping Squats
    50 Sit-ups
    50 Mountain climbers
    50 Walking Lunges
    50 Hollow Rocks


  • July 31, 2014 - TWOD

    THURSDAY Travel WOD

    MET CON

    3 RFT

    20 Jumping Jacks
    20 Air Squats
    20 Lunges
    20 Burpees
    20 Situps


     


  • July 29, 2014 - TWOD

    WEDNESDAY Travel WOD

    *** REST ***


  • July 28, 2014 - TWOD

    MONDAY TRAVEL WOD

    MET CON

    10! For Time
    Burpees
    Pushups
    Situps

    i.e. Round 1 = 10 burpees, 10 pushups, 10 situps
    Round 2 = 9 burpees 9 pushups, 9 situps
    Round 3 = 8 burpees, 8 pushups, 8 situps
    Round 4 = 7 burpees, 7 pushups, 7 situps,
    etc.

  • July 25, 2014 - TWOD

    WARM UP/CORE WORK

    1-minute plank on elbows
    1-minute side plank on left elbow
    1-minute side plank on right elbow
    1-minute plank on elbows

    MET CON

    5 RFT

    10 Air squats
    10 Push ups
    10 Sit ups

  • July 24, 2014 - TWOD

    Thursday Travel WOD

    SKILL

    Double Unders!
    If you have your own jump rope, practice double-unders and triple-unders.
    1 minute intervals for 8 minutes(1 minute on/1 minute off)

    MET CON

    8 RFT
    5 HSPUs (or 30-sec HS hold)
    10 Sit-ups
    15 Burpees
    20 Air Squats

  • July 23, 2014 - TWOD

    WARM UP

    20 Leg/hip swings
    10 Spiderman/runners stretch (5x L/R)
    10 Supermans, 3-sec hold
    20 Hip bridges, 3-sec hold

    MET CON

    5 RFT
    5 Vertical jumps (jumping straight up)
    5 Air squats
    5 Broad (long) jumps (go for max distance)

  • July 22, 2014 - TWOD

    STRENGTH

    Hotel Fitness Room / Weighted Version
    Use dumbbells if barbells unavailable. Work up to a heavy set of 5 presses. Increase weight in each set or use same weight across all three sets. 

    Superset
    Strict Press 5 - 5 - 5
    Strict / Weighted Pull-ups 5 - 5 - 5

    (NOTE: After each set of strict press immediately perform one set of weighted pull-ups.  Continue in this fashion until all sets are complete.)

    Bodyweight version
    3 RFQ
    30-sec to 1-min HS holds

    METCON (20 Min Cap)

    Hotel Fitness Room / Weighted Version
    4RFT
    DB cleans (50 / 35)
    100m Uneven Farmer's Carry on treadmill (Use one of the DBs. Carry for 50m on left, 50m on the right)
    10 HSPU (Sub for pike push ups)

    Bodyweight Version
    5 RFT
    200m ME sprint
    10 Inverted burpees

    Post your time to the comments below. Let us know if you did the hotel room version or bodyweight version and any equipment used.

  • July 21, 2014 - TWOD

    MONDAY Travel WOD

    MET CON
    5 RFT
    100 Mountain Climbers (left and right equals one rep count)
    15 HRPUs
    10 Burpees
    5 OHS (Use towel, towel rod, or resistance band overhead. If these are unavailable, sub for 10 air squats)

    CORE WORK
    100 Russian twists (left and right equals one rep count)
    Use a weight if available

  • July 18, 2014

    FRIDAY Travel WOD

    Warmup

    3 rounds
    30-sec handstand hold
    20 sit-ups
    60-sec plank

    MET CON
    500 jumping jacks
    Every 50 stop and do 5 burpees

  • July 17, 2014 - TWOD

    THURSDAY Travel WOD

    MET CON: 2 Rounds / 2 Minutes per set of the following
    Max push-ups
    Max sit-ups
    Max flutter kicks
    Max air squats

    COOL DOWN: 1 mile run / 10 minute run
    Not a sprint, not a jog, but an easy pace to maintain run with minimal to no stopping.

  • July 16, 2014 - TWOD

    WEDNESDAY Travel WOD

    WARM UP: 4 minutes
    Jump rope - double under practice

    MET CON: 4 RFT
    400m / .25 mile run
    30 mountain climbers
    20 OH lunges (use towel, towel rod/dowel, resistance band, or backpack overhead)

  • July 15, 2014 - TWOD

    TUESDAY - Travel WOD

    STRENGTH: ME x 3
    Seated Dips and Push Ups
    Perform dips at the edge of a chair, bench or end of bed.

    MET CON: 10 min AMRAP
    10 HSPU or Pike Push Ups
    10 Lateral burpees - Use an object, like a towel, to create a vertical line to jump over laterally.

  • July 14, 2014 - TWOD

    MONDAY - Travel WOD

    WARM UP: 800m / .5 mile run

    BUY-IN: 3 Rounds
    1-Minute Wall Squats (Hold squat position while standing
    30-Second Plank
    Rest 30 seconds between rounds

    MET CON: 3RFT
    4 TGU - Use a full water bottle/jug, backpack, bag, or DB (if available)
    8 Inverted Burpees
    16 V-Ups

  • July 11, 2014 - TWOD

    FRIDAY - Travel WOD

    Hotel Fitness Room / Weighted Version
    Strength
    : Front Squats
    With Dumbbells. Or Barbells if available
    5-5-5

    Met Con: 15 min AMRAP*
    5 Thrusters (75/45 Bar, or 45/35 Dumbells)
    5 Bar-Facing/Dumbbell-Facing Burpees (Jump over bar or dumbbells
    * Reps ascend by 5 each round

    Bodyweight Version (No strength component)
    WARM UP
    8 Downward Dog with Up Dog/Cobra
    10 Hip bridges w/3-sec hold
    8 Spiderman / runner stretch (4 left/4 right)
    20 Leg/hip swings

    BUY-IN: 2 min Plank hold

    Met Con: 10 min AMRAP*
    5 Tuck Jumps
    5 Burpees
    *Reps ascend by 5 each round

    CASH OUT
    100 Flutter Kicks

  • July 10, 2014 - TWOD

    THURSDAY - Travel WOD

    WARM UP
    4 minutes of jump roping/double-under practice - if you travel with your own rope, OR
    4 total minutes of planking

    MET CON: 3x 3-Minute AMRAPs

    Hotel Fitness Room Version, using treadmill
    3 min AMRAP
    400m run (.25 mi)
    ME / Russian KB Swings (Modify using  alternating Single-Arm DB Swings)
    Rest 1 min

    3 min AMRAP
    400m run (.25 mi)
    ME/ HRPU
    Rest 1 min

    3 min AMRAP
    400m run (.25 mi)
    ME/ Pull-Ups

    ----------------------------------

    Bodyweight Version
    3 min AMRAP
    50 Mountain Climbers
    Lunge Jumps
    Rest 1 min

    3 min AMRAP
    50 Mountain Climbers
    Burpees
    Rest 1 min

    3 min AMRAP
    50 Mountain Climbers
    Air Squats



  • July 9, 2014 - TWOD

    WEDNESDAY - Travel W.O.D.

    SKILL: OH Squats*
    5 - 5 - 5
    3-second hold at the bottom position.

    MET CON
    Hotel Fitness Room/Weighted Version.
    Use dumbbells or kettlebells

    4 RFT
    100m Farmers Carry
    5 Curtis P's
    (50/35 DBs)

    Bodyweight Version
    4 RFT
    12 Traveling Push Up, 6 to the left, 6 to the right (see video demo below)
    5x Burpee/Lunge Complex (One inverted burpee or wall walk, plus two lunges-left and right. Equals one rep.)**

    * OHS-Overhead Squats: Use a resistance band, towel/curtain rod, or bath towel. Position the band/rod/towel overhead, maintaining a wide snatch-style grip with shoulders externally rotated. Feet should be positioned in your natural squat stance (shoulder width or slightly wider for some of you). Perform the OHS with arms fully locked out and hip crease below the knee crease. Maintain an upright torso throughout the entire movement.

    ** As a sub for Curtis P's, perform 5 each of one (1) inverted burpee PLUS two (2) lunges, one left and one right. After 4 rounds, 20 total complexes will be completed. 

    Post your times in the comments below! Enjoy!

  • July 8, 2014 - TWOD

    TUESDAY - Travel W.O.D.

    WARMUP/MOBILITY
    20 Leg swings (front to back/side to side)
    10 Ankle Rotations (clockwise/counter-clockwise, left and right)
    10 Spidermans/Runners Stretch - Left/Right
    10 Supermans with 3 second hold

    STRENGTH: Squat Therapy
    5-5-5
    See June 26 T-WOD

    MET CON: 10 min AMRAP
    10 Burpees
    20 Squat jumps
    30 Sit ups

  • July 7, 2014 - TWOD

    MONDAY - Travel W.O.D.

    MET CON: 10 RFT
    10-Second Handstand Holds
    10 Air Squats

    CASH OUT
    100 Russian Twists

  • July 5, 2014 - TWOD

    SATURDAY - Travel W.O.D.

    MET CON: 5 RFT

    With Dumbbells (45# / 25#)
    20 DB Deadlifts
    15 DB Push press
    10 Front squats

    Bodyweight
    20 Good mornings
    15 Push ups
    10 Air Squats

  • July 3, 2014 - TWOD

    THURSDAY -  Travel W.O.D.

    SKILL: Handstands (HSPU, Kipping HSPU, HS walks)

    MET CON: "Fight Gone Bad: The Well-Traveled Edition"

    3 x 5 min rounds = 17 total minutes. Set timer for 17 minutes, or 3 intervals of 5 minutes.
    Rest minute 5 to 6, and 11 to 12 minutes.
    1 min AMRAP each exercise
    1 min rest between rounds

    Pick one of the following FGB WOD versions:

    Hotel Fitness Room/Weighted Version. Use dumbbells and/or kettlebells
    Thrusters (10# / 5# DBs or 12kg/8kg KB. With KB, perform a goblet squat to push press overhead)
    SDLHP (35# / 20# DBs or 32kg/24kg KB)
    Tuck Jumps
    Push Press (35# / 20# DBs)
    Burpees (or row for calories, if rower is available)

    Body Weight/Plyo Version
    Squat Jumps
    Plie or Sumo Squats (See video demo below)
    Tuck Jumps
    Dynamic Push Ups (Try these, they're super fun! To modify, do regular ol' push ups on toes or knees. See video demo below)
    Burpees

  • July 2, 2014 - TWOD

    WEDNESDAY - Travel W.O.D.

    WARMUP
    10 Spidermans/Runners Stretch (5L/5R)
    10 Good mornings (body weight, hinging at the hip)
    20 Toy soldiers (10L/10R)
    20 Marching hip bridges (10L/10R)

    STRENGTH: Single-Leg Deadlifts*
    10-10-10 (10L / 10R) Same weight across all 3 sets

    METCON
    BUY-IN: 100 Double-unders/double-under attempts (or, 300 singles. But practice doubles)

    Then, 5 RFT
    100m Sprint (or, 30-second sprint)
    15 Air squats

    CASH OUT
    100 V-Ups

    * Please watch instructional video below. Use dumbbells/kettlebells if available. Test/warmup with movement using a light load. Increase weight to a working load of 10 reps per leg. Keep back flat and straight while preventing pelvic rotation.

  • July 1, 2014 - TWOD

    TUESDAY - Travel W.O.D.

    WARMUP
    20 Hip bridges w/ 3-second hold
    5 Supermans w/ 3-second hold
    5 Hollow holds, 3 seconds
    5 Handstand holds, 30 seconds
    20 Leg/hip swings

    MET CON: 10 min AMRAP
    5 Inverted Burpees
    10 OH Lunges (Use a backpack or weighted bag)
    15 Squat Jumps (see video demo below)

  • June 30, 2014 - TWOD

    MONDAY - Travel W.O.D.

    WARMUP
    1 Mile Run, OR
    10-Minute Run on treadmill or outdoors
    Calf Stretch, 2 minutes for each leg

    MET CON: Travel Fran
    21-15-9
    Thrusters with a weighted backpack/travel bag, or dumbbells (45#/30#), OR Burpees
    Pull-ups (if bar is available), OR Push-ups

    CASH OUT
    100 Flutter Kicks

    Post your Fran time in the comments below. 

  • June 27, 2014 - TWOD

    FRIDAY - Travel W.O.D.

    WARMUP
    30 Knee Hugs (Left and Right equal one rep)
    30 High Knees (L/R)
    30 Butt Kicks (L/R)
    30 Toy Soldiers (L/R)
    10 Ankle Rotations (clockwise/counter-clockwise, left and right)

    WOD
    1 Mile Run TT (Timed Trial), or 10-Minute Run
    Go out for a run today and enjoy the scenery!

    CASH OUT
    100 Sit Ups

  • June 26, 2014 - TWOD

    THURSDAY - Travel W.O.D.

    WARMUP/MOBILITY
    20 Leg swings (front to back/side to side)
    10 Ankle Rotations (clockwise/counter-clockwise, left and right)
    10 Spidermans/Runners Stretch - Left/Right
    10 Supermans with 3 second hold

    SKILL
    Squat Therapy
    5 - 5 - 5

    1. Place a low stool, stack of bath towels or pillows about 18" from a wall.
    2. Stand in front facing a wall, starting about a foot away.
    3. Position your foot stance shoulder width or slightly wider than shoulder width, with toes slightly angled out. 4. Place arms locked out overhead, palms facing the wall, thumbs interlocked.
    5. Maintaining a tight core (abs & back), slowly lower into a squat, attempting to bring the crease of your hip below the top of the knee, and tap the stool or towel stack with your bottom. Through this movement, knees must open and track over toes. Keep feet firmly planted, upright torso. Hands should not touch the wall.
    6. Hold at the bottom position for a 3-second count. Then slowly raise up consciously tightening glutes, pushing off the floor with your feet, keeping core/abs tight.

    Perform 3 sets of 5 reps, holding for 3 seconds at the bottom position. In each set, stand closer to the wall. See video demo below.


    METCON: For Time
    10 Tuck Jumps (See video demo below and modify as needed)
    20 Lunges, with dumbbells or water bottles*
    30 Push Press**
    20 Lunges
    10 Tuck Jumps

    * Lunges: If available and accessible, use dumbbells for this movement. The prescribed weight is 50 lbs. for men/35 lbs for women, however choose a weight you can safely grasp without dropping.

    To simulate dumbbells, perform lunges while holding two water bottles in each hand. Water bottles can range in weight anywhere from 16 ounces to 2 liters. A left lunge and right lunge count as one rep.

    ** Push Press: If available and accessible, use dumbbells for this movement. Use same weight prescribed for the lunges.

    To simulate a push press, use a weighted object such as text book, phone book, a one-gallon water/milk jug, etc. Grasp object and cradle in palms of your hand as needed. Perform the movement by dipping the knees slightly, then quickly extend hips, contract glutes, and press the object overhead, biceps slightly behind the ears.

  • June 25, 2014 - TWOD


    WEDNESDAY - Travel W.O.D.

    WARMUP
    3 RFQ
    10 calf raises each leg (left/right)
    10 Russian twists (a.k.a. seated trunk twists)
    30-second plank

    STRENGTH*
    Ring Rows or Resistance Band Rows
    (Use a lat pulldown free motion machine, if available)
    5 - 5 - 5

    METCON**
    10 min AMRAP

    5 Inverted Burpees
    15 Tricep Dips
    30 Double-Unders
    (90 Singles or substitute with 60 High Knees)

    * If using lat pull down machine, work up to a moderately heavy set of 5 and use same weight across all sets. For resistance bands, use a band that provides enough resistance for you to pull your wrists to just below your arm pits. Perform a max number of reps for 3 sets allowing at least 90 seconds to 2 minutes of rest between sets.

    ** Inverted Burpees: Be sure to find enough space against a wall for you to do inverted burpees. See video below on how to perform an inverted burpee.

    Tricep Dips: Start by sitting on the edge of a chair/bench and position your hands slightly under your hips. Knees can be bent with approximately 90-degree angle, or to make it more challenging, you may extend your legs resting your weight on the back of your heels. Keeping your elbows close to your side, lower your hips until your elbows create a 90-degree angle. Push your body back to the starting position from the palms of your hands.

    High Knees (substitute for double-unders): This is similar to jogging in place, yet making sure you bring your knees as high as they can go focusing on squeezing your core tight as you do it. Knees should be higher than your hip crease.

  • June 24, 2014 - TWOD


    TUESDAY - Travel W.O.D.

    METCON

    4 Round For Time*

    21 Sit Ups

    15 Jumping Lunges

    9 Burpees

    * Sit Ups are performed with heels of feet together, butterfly position. In the jumping lunges, back knee will touch the floor/ground each time. Left and right jumping lunge counts as one rep. For the burpees, chest and hips touch the floor at the bottom of the rep, and hips extend and jump up at the top of the rep. Enjoy!

  • June 23, 2014 - TWOD

    MONDAY - Travel W.O.D.

    METCON
    Traveling Sprint Sandwich - For Time

    100 Mountain Climbers*

    20 Push Ups

    15 OHS**

    100 Mountain Climbers

    20 Push Ups

    15 OHS

    100 Mountain Climbers

    * Mountain Climbers: Starting with hands and feet on the floor in a plank position, bring your right knee in towards your chest. Alternate bringing your left knee to your chest. Right and left counts as one rep.

    ** OHS-Overhead Squats: Use a resistance band, towel/curtain rod, or bath towel. Position the band/rod/towel overhead, maintaining a wide snatch-style grip with shoulders externally rotated. Feet should be positioned in your natural squat stance (shoulder width or slightly wider for some of you). Perform the OHS with arms fully locked out and hip crease below the knee crease. Maintain an upright torso throughout the entire movement.

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