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…

20190626

Push Jerk

5 x 4 @75%

*E2MO2M

White-Out

For Time:

20 Bar Facing Burpees


20190625

Team Tuesday!

Show Me the Way!

25 Minute Amrap:

15/12 Calorie Row

8 Hand Release Pushups

12 Wall Balls  20/14

*Partners alternate complete rounds

20190624

Snatch:

1 Power Snatch with 2 sec. Pause at knee + Hang Snatch with 2 sec. Pause at knee

Open 11.1

10 Min. Amrap

30 Double Unders

15 Power Snatches 75/55

20190622

Clean and Jerk Intervals

4 Rounds:

:20 Power Cleans 135/95

:40 Rest

:20 Push Jerk 135/95

:40 Rest

20190621

Push Press

5 x 6 @70%

*E2MO2M

Tabata Friday!

1. Assault Bike Calories

2. Power Snatches 95/65

20190620

Pullup Progression/Practice

Work on the highest progression you have on the pullup bar

Kipping, C2B, Bar Muscle-up,

Ring Muscle-up - 15 Minutes

Come at Me

For Time:

15 C2B Pullups

20190619

Back Squat

5x6 @70%

*Every 2min. on the 2min.

Kettle Bell's are for Lovers

14 Minute Amrap:

10 KB Deadlifts


20190618

Handstand Push-up

Practice/Progression

10 minutes:

Work on hardest progression for 12-15 reps/focus

on "perfect" reps

Bruised Ego

Teams of 2:

20190617

Clean Complex

1 Power Clean from floor w/ 2 sec. pause

at knee + Hang Squat Clean w/ 2 sec. pause at knee

20190615

Snatch:

Intervals - :20 work /:40 rest

4 Rounds:

:20 Max Power Snatches 95/65

:40 Rest

:20 Max Overhead Squats 95/65

:40 Rest

20190614

Push Jerk

5 x 6 @70%

Served

4 Rounds For Time:

12 Alt. KB Snatches 53/35

100ft. KB Overhead Walk

(switch arms after 50ft.)

12 Toes 2 Bar

20190613

4 Wheel Drive

4 Rounds:

4 Min. Amrap

20/14 Calorie Assault Bike

20 Box Step-ups 50/35

(1 DB)

10 Strict HSPU

4 Min. Rest

20190612

20 Minutes to Establish a Heavy

Complex:

Snatch Pull + Power Snatch + Snatch

Open 12.2

AMRAP in 10 minutes

30 Snatches (75/45 lb)

30 Snatches (135/75 lb)


20190611

Team Tuesday

Team Descent

40 Deadlifts @135/95

40 Synchro Abmat Situps

40 Ring Dips

30 Deadlifts @185/125

30 Synchro Abmat Situps

30 Ring Dips

20190610

Front Squat

5x6 @70%

*Every 2 Min. on the 2 Min.

Up Your Game!

8 Min. Amrap

4 Hang Squat Cleans 95/65

20190608

Snatch Complex

Every :90 for 6 Rounds

Start at 60% of 1rm Snatch

1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch + 1 Overhead Squat

20190607

15 Minutes to establish a heavy triple Power Clean and Jerk

The Flip Side

4 Rounds For Time

10 Toes 2 Bar

8   Power Cleans 115/80

6   Lateral Burpees over the Bar  

4   Bar Muscle-ups

20190606

Strict Pullups

5 x max effort

Short for Long

16 Min. Amrap

5 Thrusters 135/95

20190605

4 Strict Press +  4 Push Press

5 Sets @80% of Strict Press

Every 2 Minutes on the 2 Minutes

Bellhop

10 Min. Amrap

30 Double Unders


20190604

Cardio-B-Good

For Time:

Teams of 2:

2000m Row

1 Mile Run

20190603

Overhead Squat

5x3 @65% - 3 sec. Pause in the bottom of each rep

Then,

21-15-9

Overhead Squat 95/65

20190601

Clean

Tempo Clean DL (5 sec.) + Hi Hang Power clean + Hang Power Clean +

Low Hang Power Clean

Every :75 for 8 Rounds

1-3: 55%

4-6: 60%

7-8: 65%

20190531

Front Squat

5x8 @65%

every 2:30 on the 2:30

Carry the Load

12 Minute Amrap:  

200 ft. Farmer's Carry, 50/35

20190530

Team Thursday

Clean Cardio

400m Run

20 Clean and Jerks 155/105

400m Run

30 Clean and Jerks 135/95

20190529

Power Snatch

15 Minutes to a Heavy Double

Power Snatch

Ludicrous Speed

3 Rounds for Time:

15 Calorie Row

15 Power Snatches 95/65


20190528

Accessory Strength Day:

3 Rounds Not for Time:

Hip Extensions x 12

Glute Bridges x :30 (:15 left leg/:15 right leg)

KB Suitcase Deadlifts x 12 (6 each side)

20190527

Murph

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

20190525

Snatch

8 Power Snatches EMOM for 4 Rounds @55% of 1rm Power Snatch

Clean

6 Power Cleans EMOM for 6 Rounds @ 55% of 1rm Power Clean

20190524

15 Minutes to Establish a Heavy

Complex:

3 Push Press + 2 Split Jerks

Ahhhh Push it, Push it Real Good

For Time:

40 Hand Release Pushups

40 Thrusters 75/55

20190523

Rump Shaker

3 Rounds for time of:

30 Wallballs 20/14

20 Box Jumps 24/20

10 Deadlifts 275/185

20190522

Snatch - 15 Minutes to Establish

a Heavy Complex

1 Full Snatch + Hang Snatch


20190521

Team Tuesday!

10 Minutes of HSPU practice

Then,

Team Nate

20 Min. Amrap

2 Ring Muscle-ups

4 Hspu

8 Kettlebell Swings 70/53

*Partners will alternate entire rounds

20190520

Back Squat

5 x 8 @65%

*every 2:30 on the 2:30

Morphine

For Time:

50 Calorie Row

50 Lateral Burpees over the Bar

20190518

Snatch

20 Minutes to establish a Heavy Single Hang Snatch - From just above

the knee

Clean

20 Minutes to establish a Heavy Single Hang Clean and Jerk - From just

above the knee

20190517

Friday

20 Minutes to Heavy Clean

Then,

8 Min. EMOM:

1. 8 Deadlifts @60% of Heavy Clean for the day

2. 6 Hang Squat Cleans @60% of Heavy Clean for the day

20190516

Running Woody

For Time:

800m Run

45 Power Snatches 95/65

30 Handstand Pushups

15 Overhead Squats 95/65

20190515

Wednesday

Front Squat

5 x 10 @60%

*every 2:30 on the 2:30


20190514

By the Book

4 Min. Amrap

Buy In: 400m Run

15 Burpees

15 Strict Pullups  

15 Hand Release Pushups

Rest 3 Min.

4 Min. Amrap

20190513

Strict Press

5 x 10 @60%

*E2MO2M

Then,

Tug Boat

For Time:

30 Calorie Row

20190511

Snatch

8 Rounds

2 Snatch Pulls(low to belly button) + 2 Hang Power Snatches + 1 Power Snatch - Do not disengage from the bar

1 Complex every 2:30 - Start at 40% of Power Snatch Max and aim to add weight each set

20190510

Back Squat

5x10 @ 60%

*every 2:30 on the 2:30

Blown Up!

Buy In:

30/21 Calorie Bike

20190509

More Than You Can Chew

18 Min. Amrap

15 Deadlifts 135/95

20 HSPU

25 Abmat Situps

30 Walking Lunges

20190508

5 Rounds:

Every :90 on the :90

3 Push Press + 3 Push Jerk

@75% of Push Press Max


20190507

Team Tuesday!

You Chose Me?

28 Minute Amrap:

Alternate Minutes of Work

1000m Row

100 Kb Swings 53/35

100 Goblet Squats 53/35

100 Hand Release Pushups

20190506

Snatch

20 Minutes to heavy

Snatch Pull + Snatch

The Fishery

7 Min. Amrap

1 Power Snatch 95/65

1 Bar Facing Burpee

20190504

Clean E2MO2M:

5 Rounds:

6  Squat Cleans  

*Start at 40% of Clean and Add weight each minute

20190503

Strict Press/Push Press

4 Rounds:

4 Strict Press +6 Push Press

@75% of Strict Press

*E2MO2M

Ambidextrous

3 Rounds For Time:

16 1-arm KB Thrusters 53/35

20190502

Kipping Pull-up Practice

15 Minutes

1. Pull-up

2. C2B Pull-up

3. Bar Muscle-up

4. Ring Muscle-up

*Pick which progression bests suits you

20190501

Front Squat

4x4 @ 75%

E2MO2M

Corpus Pondus

3 Rounds:

1 Minute Bike for Calories


20190430

Team Tuesday!

24 Min. Amrap

20 Turkish Get-ups 53/35

30 Burpee Box Jumps 24/20

40 Handstand Pushups

1 Minute Plank

20190429

Back Squat

4x4@75%

Every 2 Minutes on the 2 Minutes

Cliffhanger

For Time:

1000m Row

20190427

Power Snatch E2MO2M:

8 Rounds:

Snatch Deadlift + Hi-Hang Power Snatch + Low Hang Power Snatch + Power Snatch + Full Snatch

1. 50%

2. 53%

3. 56%

4. 60%

5. 64%

6. 67%

7. 70%

8. 73%

20190426

1 rep max Overhead Squat

Power Burpees!

For Time:

20 Power Cleans 95/65

10 Bar Facing Burpees

20190425

Handstand Pushup Practice

*All Strict Versions

Death By HSPU

1. 1 rep

2. 2 reps

3. 3 reps

4. 4 reps

*continue adding one rep per minute until failure


20190424

Deadlift

4x4 @75% of 1rm

*every :90 on the :90

Running's Fun!

2 Rounds For Time:


20190423

Team Tuesday!

Pull Your Own Weight

Part 1:

3 Min. Amrap:

Strict Pullups

Rest 1 Minute:


20190422

Push Press

4 x 4 @75%

*Every :90 on the :90

Citius

For Time:

20190420

Snatch

15 Minutes to Work to a Heavy Single Power Snatch

Clean and Jerk

15 Minutes to Work to a Heavy Single Power Clean and Push Jerk

Back Squat

Find a 20rm


20190419

Strict Press

4x6 @65% of 1rm Every 2 Min. on the 2 Min.

Over, Under, and Around

3 Rounds For Time:

5 Bar Muscle-ups

10 Overhead Squats 115/80

15 Bar Facing Burpees

20190418

Handstand Pushups:

4 x 8 reps

*pick the progression that puts you in this rep range

Spice Rack

14 Minute Amrap:

20/14 Calorie Assault Bike

18 Hang Power Cleans 95/65

16 Front Rack Step Back Lunges 95/65


20190417

Deadlift

4x6 @65% of !rm

Every 2 Min. on the 2 Min.  

For Time:

Russia Burns

100 Russian KB Swings 70/53

*everytime you Stop swinging the KB perform 20 hand release pushups


20190416

Ring Dip Intro/Progressions

  1. Ring Dips - 3x5 - Use extra weight if necessary
  2. Negative Ring Dips - 10 reps
  3. Ring Dip Holds - in the top locked out position and the bottom cradle position - :10 Hold in each for 3 rounds
  4. Box/Bench Dips - 3x8

The Big Top

24 Min. Armrap:

Teams of 2:


20190415

Back Squat 4x6@65% of 1rm

*every 2:30 on the 2:30

Quick Strike 1 and 2

2 Rounds:

3 Min. Amrap:

12 Pullups  

12 Thrusters 75/55

12 Lateral Burpees over Bar

*rest 3 minutes between rounds

20190413

Snatch:

1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS

1 Complex Every :90 for 8 Rounds

*Start at 50% of 1rm Snatch and aim to build each set in weight

Clean:

5 Power Cleans - Touch and Go

15 Minutes to find the heaviest weight possible

Front Squat:

4 x 6 @73% of Front Squat

*2 Minutes rest in between


20190412

Granite Games Qualifier Workouts 2 and 3

AsRx

Workout #2

8MIN AMRAP

8 Ring Muscle Ups

12 Snatch (115lbs/75lbs)

– 2min rest –

Workout #3

10MIN AMRAP

15 Calorie Row

12 Shoulder-To-Overhead (115lbs75lbs)

9 Box Jump Overs (24in/20in)

20190411

Granite Games Qualifier Workout 1

Rx

4min + 4Min + ETC.

15 Squat Cleans (135lbs/95lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

13 Squat Cleans (175lbs/115lbs)

15 Toes To Bar

12 Bar Facing Burpees


20190410

Snatch

12 Min. EMOM

2 Snatches @ 65% of 1rm Snatch

Clean

12 Min. EMOM

2 Cleans @65% of 1rm Clean


20190409

Team Tuesday

Trust in Me!

30 Min. Amrap:

30 Burpee Box Jumps 20/14

40 KB Swings 53/35


20190408

Front Squat

Use 5 sets to determine heavy 1 rep

5-4-3-2-1

Bar....Bar....Bar?

7 Minute Amrap:

5 Bar Facing Burpees

6 Toes 2 Bar

7 Power Snatches 95/65

20190406

"Don"

Memorial WOD for Coach Corey's Father.

400m Run

24 Push Presses 95/65

400m Run

24 Power Cleans

400m Run

24 Deadlifts

400m Run

24 Power Snatches

400m Run

24 Back Squats

400m Run

20190405

Deadlift

6 Minute EMOM:

6 reps @ 60% of 1rm Deadlift

Grace

30 Clean and Jerks for Time

20190404

Handstand Pushup Practice/Progression:

10 Minutes to work

  1. Wall Walks
  2. Kick up and lowers
  3. Kipping Handstand Pushup
  4. Strict Handstand Pushup
  5. Deficit Handstand Pushup

Hip Me Bro

14 Minute Amrap:

10 Handstand Pushups

20 Russian KB Swings 70/53

30 Walking Lunges


20190403

Back Squat

4 x 8 @ 60% of 1rm Back Squat

*1 set every 2:30

Rope Balls

40 Double Unders

30 Wall Balls 20/14


20190402

Team Tuesday!

10 Minutes of Pullup Practice/Progression:

1. 4 x max effort strict C2B pullup

2. 4 x max effort strict Pullup

3. 10 Negative Pullups

4.  4 x 8 Ring Rows


20190401

Strict Press

Work to a Heavy Single using 5 dedicated sets:  

5-4-3-2-1

You Love It!

3 Rounds For Time:

12 Lateral Burpees over Bar

12 Push Presses 115/80

20190330


Clean Complex EMOM:

10 Rounds:

*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean

*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean

20190329

1 Rep Max Snatch

Amanda

9-7-5

Ring Muscle-ups

Squat Snatch 135/95

20190328

Max Unbroken Kipping HSPU

My Best Friend

Teams of 2:

20 Minute Amrap:

60 Abmat Situps

60 Thrusters 75/55

60/45 Cal. Row


20190327

1 Rep Back Squat Max

Dumb Run!

For Time:

40 DB Snatches 50/35

200m Run


20190326

Fore-My-Arms

5 Rounds For Time:

10 Bar Facing Burpees

15 Power Cleans 95/65

20 KB Swings 53/35


20190325

1 Rep Push Press Max

Then,

Barsall

12 Minute Amrap:

8 Toes 2 Bar

20190323


Snatch:

8 Minute EMOM:

Minute 1 - 5 Power Snatches @50% of 1rm snatch

Minute 2 - 6 Power Snatches

Minute 3 - 7 Power snatches

*continue adding 1 power snatch every minute

20190322

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d:

(Ages 16-54) Men use 95 lb.

Women use 65 lb.

Scaled:

(Ages 16-54) Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb.

Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+:

Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:

Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups


20190321

3's A Crowd

24 Minute Amrap:

Teams of 3:

90 Russian KB Swings 72/53

90 Air Squats

90/66 Calorie Assault Bike

90 T2B

*1 Teammate works/1Teammate

rests/1 Teammate Planks

*Break up Reps Evenly

*NO WORK CAN BE DONE UNTIL

ONE PARTNER IS PLANKING


20190320

15 Minutes:

Pistol Practice/Progression

Double Pits to Chesty

AMRAP 12:

40 Double Unders

20 Push-ups

10 Alt. Pistol Squats


20190319

Megladon

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*each teammate does 3 rounds,

must comlete entire round


20190318

1-RM Clean and Jerk

Low Key

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

20190316


Clean:

4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean

*Every :90 for 5 Rounds

Shoulder to Overhead:

*From Floor

5 Strict Presses + 3 Push Presses + 2 Push Jerks

*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)

*Starting @30% of 1rm Clean and Jerk and adding weight each set

Back Squat

2x20@50% of 1rm Back Squat

20190315

Workout 19.4

For Total Time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Variations

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups,

may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest


20190314

Cliff Hanger

24 Minute Amrap:

Teams of 2:

40/30 Calorie Assault Bike

100ft. Farmer's Carry 72/53

40 Abmat Situps

100ft. Farmer's Carry 72/53

40 Burpees

100ft. Farmer's Carry 72/53

40 Russian KB Swings 72/53

*each person does half the work

*team decides how to break up reps

*Farmer's Carry is 1 KB Switch Hands Every 25 ft.


20190313

Back Squat

Build to a Heavy Set of 5

Jacquelyn

For Time:

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar


20190312

Bedtime

5 Rounds, On the 5:00

15 Lateral Barbell Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)


20190311

Cindy

AMRAP 20:

5 Pull-ups

10 Push-up

15 Air Squats

20190309


Snatch

4 Power Snatch + 3 Hang Power Snatches  + 2  Hang Squat Snatches

+ 1 Squat Snatch @60% of 1rm snatch Every :90 for 4 Rounds

Clean

4 Power Cleans + 4 Push Jerks @50% of 1rm Clean and Jerk every :60 for

5 Rounds

Front Squat

2x20 @50% of 1rm Front Squat

20190308

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes


20190307

Sample Size

Teams of 2

24 Minute Amrap:

30 DB Hang Clean and Jerk 50/35

30 Lateral Burpees over the Bar  

30 Walking Lunges

30 Power Snatches 75/55

*Partners will alternate minutes of work  

*1 Partner works the entire first minute, the other partner works the entire second minute

*Keep alternating for 24 minutes

*Each partner will work for 12 minutes


20190306

Overhead Squat

Build to a Heavy Single

Pins and Needles

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)


20190305

4 Wheel Drive

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between


20190304

Adele

5 Rounds

1 Minute Row

1 Minute KB Swings 70/53

1 Minute AbMat Sit-ups

1 Minute Rest

20190302


Snatch

8 Power Snatches Every :90 for 4 Rounds @50% of 1rm Power Snatch

Clean

6 Power Cleans EMOM for 6 Rounds @ 50% of 1rm Clean

Back Squat

4x6@70%

*2 Minutes between sets