Strength & Fitness
Travel WODs

You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!

Nutrition
What Should I Eat and Where Should I Start?

Let’s talk about proteins, fat and carbohydrates, the macro-nutrients.  Any food that you eat is a protein, fat, carbohydrate or some combination of these three macro-nutrients.

Nutrition
Using Nutrition To Improve Your Performance In The Gym

The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.

Nutrition
The Best Nutrition Plan For Your Needs

There is no one size fits all or perfect diet for everyone.  This is the concept of bio-individuality of nutrition.  Every individual needs to find the right types of whole foods that can restore balance to the body and promote optimal health. 

Nutrition
The Importance of Being Properly Hydrated.

Water is the most important nutrient in the body.  Water is also the most common nutritional deficiency among the American population.  

Strength & Fitness
Good Enough is NOT Good Enough

Personally, as a coach and affiliate owner over the years I have become a little lazy and I allow athletes to get away with “good enough”...

Strength & Fitness
The Foundation of a Successful Workout Plan

While there is no one-size-fits-all solution to fitness, there are a few principles that will help anyone achieve real results.

Strength & Fitness
Step Off the Scale

What is more important: How you look and how you feel, or a number that pops up when you step on the scale?

Community
The Comparison Game

We compare jobs, homes, vehicles, kids, abilities and even values. We constantly put ourselves up against those around us instead of going…

20180918

Under Fire

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

20180917

Teams of 3:

0:00 - 5:00 - Max Front Squats

5:00 - 10:00 - Max Calorie Row

10:00 - 13:00 - Rest

13:00 - 18:00 - Max Back Squats

18:00 - 23:00 - Max Calorie Bike

20180915

Snatch Doubles - 5@75%

Power Clean + Push Jerk + Split Jerk - 5@75%

Back Squat - 6x4@75%

Partner Glute Ham Raises - 4x5

20180914

6 Minutes to Heavy Single Strict

Press

6 Minutes to Heavy Triple Push

Press

6 Minutes to Heavy 5 Push Jerk

20180912

Deadlift:

Build to a Heavy 3

For time:

Run, 1 mi

100 Double Unders

30 Deadlifts, 185/135 lbs

Run, 800 m

20180911

"343"

Teams of 2:

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads

43 Burpees

20180907

Boat Race

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score us total time, including rest.

20180905

Twenty Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

20180904

“Jacked & Diane”

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Handstand Push-ups

20180901

Power Snatch Triples - 5@70%

Clean and 2 Push Jerks - 8@70%

Back Squat - 6x5@70

Hip Extension - 4x10

\

20180831

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

20180829

Thruster

Heavy Set of 3

“Flash Flood”

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

20180828

12 Minutes to Establish

Heavy Triple Power Clean

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

20180827

“Lace Up”

AMRAP 13:

60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

20180825

Power Clean Singles - 1@90 Every :90 for 8 rounds

Snatch Singles - 1@90 Every :90 for 8 Rounds

Front Squat - 5x1@90

4x12 Bent over Rows

20180824

3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12:

12 Lateral Barbell Burpees

20180822

“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

20180821

Handstand Pushups

10 Min. Practice

Then,

“2k Row”

For Time:

Row 2,000 Meters

20180820

“Powder Keg”

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

20180818

Power Snatch Doubles - 5@85%

Clean Pull + 2 Cleans - 5@85%

Back Squat - 5x2@85%

4x12 GHD Situps

20180817

Pausing Overhead Squat

Moderate Set of 2

“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

20180815

“Half Bad”

AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Assault Bike

15 Pull-Ups

20180814

Push Press

15 Minutes

Heavy Set of 3

“Sky Hook”

3 Rounds For Time:

20 Min. Time Cap

20 Hang Power Cleans (95/65)

20180813

"Country Mile"

For Time:1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

20180810

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

20180811

2 Power Cleans + Split Jerk - 1@71, 1@74, 1@77, 1@80, 2@83

2 Hang Snatch + 1 Full Snatch - 1@71, 1@74, 1@77, 1@80 , 2@83

Front Squat 5x3@80

4x12 Good Mornings @75/55

20180808

Deadlift

15 Minutes

Heavy Set of 10

“Captain Insano”

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

20180807

“Jump City”

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

20180806

Power Snatch

Heavy Single

“Randy”

For Time:

75 Power Snatches (75/55)

20180804

Snatch Pull + Power Snatch - 3@71,3@74,1@77,1@80

Hang Clean Doubles - 3@71,3@74, 1@77, 1@80

Back Squat - 5x4@75

4x12 GHD situps

20180803

15 Minutes to Heavy Deadlift Single

“Pumped Up Game Changer”

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

20180731

“Foul Ball”

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

20180730

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

20180728

Clean Pull + Power Clean - 3@68, 3@71, 1@74, 1@77 

Hang Squat Snatch Doubles - 3@68, 3@71, 1@74, 1@77 

Front Squat 5x4@75

Push Jerk + Split Jerk - 8@80% of Split Jerk

20180725

10 Minute Handstand Pushup

4x5 @toughest progression

“Fortitude”

Alternating EMOM x 20 (10 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees

20180724

L-sit Practice/Progression

5 x max effort for time

“Liquid Cocaine”

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

20180723

Back Squat

5x5 @70%

*if you Back Squated Saturday, Front squat

Front Rack Reverse Lunge

3 Sets of 12 @30% of Front Squat

20180721

Power Snatch - 4@60, 4@65, 4@70

Clean  + Front Squat + Split Jerk - 4@65, 4@70, 2@75

Back Squat - 5x5@70

Hip Extension - 4x10

20180720

10 Minutes of Rope Climb Practice

Then,

"Impressed"

15 Min. Amrap:

1 Rope Climb

12 DB Push Presses 50/35

20180718

“Lost Count”

Teams of 2

For Time: 30 min. Cap

300 Double Unders

3000 Meter Row

200 Wallballs (20/14)

100/80 Calorie Bike

20180717

10 Minutes

Kipping/Pull-up Progression Practice

“Helen”

3 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

20180716

“Last Call”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

20180714

1-rep Snatch - 2 Misses alllowed

1-rep Clean and Jerk - 2 Misses allowed

Front Squat Heavy Single

3x8 Partner Glute Ham Raises

20180713

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:

2 Power Snatches (135/95)

20180711

Turkish Get-up

15 Minute

Practice / 5x2 on Each Arm

7 Minutes of Burpee Pullups

20180710

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

20180709

Push Jerk

15 Minutes to Heavy Single

“TNT”

For Time:

30 Snatches (95/65)

20180707

Power Snatch Singles - 6@90% of PS

Clean and Jerk Singles - 6@90% of C&J

Push Press - 4x2@85%

GHD Situps - 50 Total

20180706

“Jack Squat”

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

20180703

Teams of 2

For Time:

2000 Meter Row

120 Calorie Bike

1600 Meter Run

*Break up row at 500m

*Break up calories at 20

*Break up run at 200m

20180702

Granite Games Qualifier Workout #6

20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

20180630

Snatch Singles - 6@86%

Power Clean and Push Jerk Singles -  6@86%

Back Squat - 4x1@90%

Push Press - 4x4@80%

RDL's - 4x5@35% of Back Squat

20180627

“Captain Crunch”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

20180626

“Instep Inferno”

4 Rounds:

400 Meter Run

10 Air Squats

10 HRPU

20 Abmat Situps

20180625

Granite Games Qualifier Workout #4

.AsRx

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (135lb/95lb)

Bar Facing Burpee

Men use 135-lb. barbell

Women use 95-lb. barbell

20180623

Clean Doubles - 5@83%

Power Snatch Doubles - 5@83%

Snatch Grip Deadlift - 3x5@110% of 1rm snatch

Hip Extensions - 3x12

20180620

Front Squat

4x2@85%

“Crow’s Nest”

AMRAP 10:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

*50 ft. Bear Crawl between each round

20180619

“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

20180618

Granite Games Qualifier

Workout 2:

For Time:

12 Minute Time Cap

Wall Balls 20/14

20-18-16-14-12-10-8-6-4-2

Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

20180616

Snatch Triples - 5@80%

Power Clean Triples - 5@80%

2 Push Jerk + 1 Split Jerk - 5@80% of Push Jerk

Back Squat - 4x2@85%

3x15 GHD Situps

20180615

Granite Games Qualifier

Workout 1A/1B

14 Min. Running Clock

1A:

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

1B:

1 RM Snatch

20180613

Deadlift

4x6@75%

“Floor It”

On the 4:00 x 4:

100′ Walking Lunge

20180612

Strict Pull-ups

4 x max effort

*No bands - negative pull-ups, ring rows

*No less than 20 reps

“Figawi”

AMRAP 18:

20180611

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

20180608

Hell's Half Mile

20180606

Back Squat

4x4@80%

*if you back squated Saturday then complete - 4x8 step back lunges @30% of Back Squat max(each leg)

Then,

“Recess”

AMRAP 10:

20180605

Gymnastics work

15 Minutes

Pullups/T2B/Muscle-ups

“Mani-Pedi”

On the 2:00 x 7 Sets:

20180604

Push Press

4x4 @80%

Then,

“Speed Boat”

3 Rounds For Time:

20180602

Muscle Snatch From Knee - Warmup 3x3

Snatch + Overhead Squat + Snatch Balance - 6@75%

2 Power Snatches + 2 Push Jerks - 6@75%

Front Squat 4x4@80

RDL's - 4x5@50% of Back Squat

20180601

10 Minutes

Muscle-up/Pull-up Practice

Then,

"Nate"

20180530

Power Snatch

3-3-3-3-3

Start at 60% of Power Snatch

and increase weight each set

20180529

“Jelly Belly”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (275/185)

20180528

Memorial Day Murph.

Today we honor the men and women that died while actively serving in our military. We are grateful that they were willing to pay the ultimate sacrifice so that we may enjoy freedom.

20180526

Muscle Cleans from knee - Warmup 3x3

Clean + Front Squat + Jerk - 1@60. 1@65, 1@70, 5@75

Power Snatch Double from Knee - 1@60, 1@65, 5@70

Back Squat - 4x4@80

Partner Glute Ham Raises - 3x5

20180525

10 Minutes of Handstand Pushup

Practice

Then,

2 Rounds for Time:

20 Handstand Pushups

20180523

Strength

Romanian Deadlift

4x8 @ 25% of Back Squat

GHD Situps

4x10

20180522

“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds

20180521

Push Press

4x6@75%

“Snake Bite”

For Time:

21-15-9:

20180519

Tall Snatch - 3x5 Warmup- Heavier than the last

Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90

Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90

Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)

Weighted Planks - 4 of :30 building in weight

20180518

Power Clean + Push Jerk

4x3@60% of 1rm clean and jerk

Touch and Go

“Tiger Blood”

3 Rounds For Time:

20180516

Front Squat

4x6@75%

AMRAP 12:

60 Double Unders

20 Wallballs (20/14)

10 Deadlifts (245/165)

20180515

“Killer B’s”

AMRAP 3:

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

20180514

Strict Press

4x6@75%

“Slasher”

AMRAP 13:

50 Dumbbell Snatches (50/35)

20180512

Tall Cleans - 3x4 Warmup - Heavier than last tall cleans

Snatch:

Power Snatch + Full Snatch - 1@70, 1@75, 1@80, 3@85

Clean + 2 Jerks - 1@70, 1@75, 1@80, 3@85

Clean Deadlifts - 5x3@100

GHD Situps - 4x8

20180511

“Friend-ship”

AMRAP 20:

40 Double Unders

20/14 Calorie Bike

2 Rounds of Strict “Cindy”

20180509

Back Squat:

4x6@75%

4 Rounds: 20 min. Cap

200m Run

20180508

“Jerry”

For Time:

1 Mile Run

2,000 Meter Row

1 Mile Run

20180507

Congratulations to the athletes that competed at Lifto De Mayo this weekend!

Push press:

4x8@70%

Then,

“Fran”

20180505

Tall Snatch - 3x5 Warmup

Snatch:

Snatch Triples (not Touch and Go, 3 Seperate reps back to back to back) - 1@65, 1@70, 1@75, 2@80

Clean:

Power Clean Triples (same as snatch) - 1@65, 1@70, 1@75, 2@80

Push Jerk from Rack - 5x2 @75% of Split Jerk

Back Squat - 4x8@70%

20180504

Deadlift

15 Minutes to heavy single

“TKO”

For Time:

50/35 Calorie Bike

27 Chest to Bar Pull-Ups

21 Power Snatches (115/80)

15 Overhead Squats (115/80)

9 Squat Snatches (115/80)

20180502

Hang Squat Clean

Build to Heavy Single

Then,

“Under the Lights”

AMRAP 8:

3 Hang Squat Clean (95/65)

20180501

“Play Dead”

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

20180430

Front Squat:

15 Minutes to Heavy Single

Then,

“Spin Doctor”

AMRAP 12:

30 Double Unders

20180428

Tall Cleans - 3x5 Warmup

Clean:

2 Cleans + 1 Jerk - 3@70, 3@75, 3@80

Snatch:

Power Snatch + Snatch Balance - 3@70, 3@75, 3@80

Front Squat - 4 x 6 @75%

20180427

12 Minutes of Pullup/Muscle-up

Practice

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

..

20180425

Strict Press

15 Minutes to heavy single

“Surfer on Acid”

3 Rounds:

50 Double Unders

21 Burpees

20180424

“Marathon Tuesday"

2 Rounds For Time:

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

20180423

Overhead Squat

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:

1 Ring Muscle-ups

20180421

Muscle Snatch - 3x5 Warmup

Snatch:

Snatch with 3 second slow pull - 3@70%, 3@75%, 3@80%

Power Clean and Push Jerk with 3 second slow pull - 3@70%, 3@75%,

3@80%

Back squat - 4 x 10@65%

20180420

Handstand Pushup Practice:

4 sets of 5 at Hardest Progression

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

..