Travel WODS

Just Your Body

  • Nicole” AMRAP in 20 minutes of: Run 400, Max rep pull ups

  • For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees

  • “Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups

  • 10–>1  For Time: Burpees and Situps

  • 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups

  • For Time: Run 1 mile with 100 air squats halfway

  • “Michael” 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps

  • 5 Rounds For Time: 1 Minute Hanstand hold, 1 minute squat hold (under tension)

  • 10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps

  • 10—>1 sets of sit-ups and a 100 meter sprint between each set

  • 3 Rounds For Time: Run 800m 50 Air Squats

  • 3 Rounds For Time: 10 Handstand Pushups Run 200m

  • 5 Rounds for Time: Run 400m sprints with 1:1 rest (resting amount of time it took you to run)

  • 10 Rounds: Holds-  plank, bottom of squat, hollow rock, 30 seconds each

  • Bottom to bottom Tabata (8 rounds- 20 seconds AMRAP Squats, 10 seconds squat hold) Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back) 

  • 2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats

  • 5 rounds: 20 sec of mountain climbers, 20 sec of squats, 20 sec of rest

  • AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges

With Some Equipment

  • 4 rounds- 25 Sumo Deadlift high pulls, 30 Goblet Squats, 400 m run

  • 3 rounds- 10 kb snatches, 10 weighted situps, 10 Jump switch lunges (3 Burpee EMOM)

  • 4 Rounds for TIme: 20 pull ups, 10 manmakers (look it up)

  • 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Strict Dumbbell press

  • 21-15-9 Rep Rounds for Time: DB Thrusters, Burpees

Strength - Flexibility - Power - Speed - Coordination - Agility - Balance - Stamina - Cardiovascular and Respiratory Endurance - Accuracy

Contact Us

1325- A O'Reilly Dr, Feasterville, PA 19053
cf267coach@gmail.com

(267)406-9722

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