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…

20181212

Power Snatch

Build to Heavy Set of 5

Play Ball

3 Rounds:

10 Power Snatches (115/80)

20181211

Crash Course

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Chest to Bar Pull-ups

20 Power Cleans 155/105

20181210

Back Squats

3 Sets of 5

Freddy Krueger

21-15-9:

20181208

Snatch - 3x2@83, 2x1@85, 1x1@88, 1x1@91

Clean - 3x2@83, 2x1@85, 1x1@88, 1x1@91

Split Jerk - 3x1@85, 1x1@88, 1x1@91

120 Abmat Situps

20181207


Good luck to Kim Stonewerth as she competes at the American Open Finals!

Kim will be lifting in the first session on Friday that starts at 8:00 AM on the White Platform. Here is the link to watch her compete:

https://www.teamusa.org/usa-weightlifting/live/white-platform

Team Barbara

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

20181205

Rugrats

On the 4:00 x 5 Rounds

9 Burpee Box Jump Overs (24/20)

15 Front Squats (95/65)

15/12 Calorie Assault Bike/Row

20181204

Push Jerk

Build to Heavy 5-4-3-2-1

Down Time

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

20181203

Jump Start

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

20181201

Snatch - Snatch 3x2 @80%, 2x2 @83%, 2x1 @85%

Clean - Clean + 2 Jerks 3@80%, 2@83%, 2@85%

Back Squat 5x4@80%

4x8 Strict Leg Raises - to bar or l-sit

20181130

Sore Eyes

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

20181128

Last Call

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

20181127

Criss Cross

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

20181126

Freedom Sauce

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

20181124

Snatch - Hang Snatch from Knee/Low Hang Snatch - 6@77%

Clean - 2 Hang Cleans from Knee + Push Jerk @73%

Deadlift - 5x2@115% of Clean

100 Abmat Situps

20181121

Strict Pullups

3 Sets to Failure

Christine

3 Rounds For Time

•Row 500m

20181120

Full Count

30 Minute Cap

Teams of 3:

90-75-60-45-30:

Kettlebell Swings (53/35)

20181119

Macho Man Complex - 15 Minutes

Build to Heavy Complex:

3 Power Cleans

3 Front Squats

3 Push Jerks

20181117

Snatch - 4x3 Snatches - 3 Quick Singles(NOT Touch and Go!!) @75%

Clean - 8 x Clean +Front Squat + Split Jerk @75% of C&J

Back Squat - 5x6@75%

Weighted Situps - 4x15

20181116

Deadlift

Build to Heavy Set of 6-4-2

Smooth Criminal

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

20181114

Pausing Front Squat - 12 Minutes

Build to Heavy Single with 3 Second Pause

Breaking Bad

Teams of 2:

16 Min. Amrap:

500m Row

10 Double KB Front Squats 53/35

500m Row

20 Double KB Front Squats

500m Row

30 Double KB Front Squats

*row must be split in half

*Partners must split reps of front squats in half

20181113

Rush Hour

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Lateral Barbell Burpees

6 Power Snatches (135/95)

Score is slowest round

20181112

Thank you Veterans for your service and the freedoms we enjoy because of you served!

Jackie

For time:

• 1000m row

• 50 Thruster 45/35#

• 30 Pull-ups

20181110

Snatch - Low Hang Snatch/Snatch Balance/Snatch - 6@70%

Clean - Low Hang Clean + Push Jerk + Split Jerk - 6@70% of Clean and

Jerk

Back Squat - 5x8@70%

20181109

Bar Fight ???

Teams of 2:

3 Min. Amrap:

9 Power Snatches 155/105

12 Power Cleans 155/105

15 Push Jerks 155/105

3 Min. Amrap:

Max Calorie Row

20181107

Build to a Heavy Double Clean

*2 Sec. Pause at the knee

7 Min. Amrap:

5 Burpees - 2 KB Swings 53/35

5 Burpees - 4 KB Swings

5 Burpees - 6 KB Swings

5 Burpees - 8 KB Swings

20181106

Stick Up

AMRAP 20:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike

20181105

Triple Double:

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

20181103

Snatch - 8 x  2 Snatches (quick singles, NOT touch and go) - @75% of Snatch

Clean - 8 times through the complex @75% of Clean - Power Clean/Hang Clean/Clean

Deadlift - 5x3@110% of Clean

4x10 GHD Situps

20181102

Designated Driver

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower

20181031

Happy Halloween!!!

"The Great Pumpkin"

Teams of 2

30 Min. Amrap:

100 Pumpkin Chuckers (wall balls) 20/14

100 Rise from the Grave (medball situps)

100 Walking Dead (overhead walking lunges)

100 Load the Corpses (medball Squat Cleans)

100 Dead Weight (Pullups)

100 Grave Jumpers (Box Jumps) 24/20

*10 Burpee Penalty if Ball Touches the Ground

*Pumpkin can hit on situps behind the head, but must be passed to partner in front

*Pumpkin can hit ground on bottom of Squat Clean

*Partner will hold pumpkin during pullups and box jumps

*Partners can break up work how they want too, but must do half

20181030

Hang Power Clean

Build to Heavy 3

Hangman

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

20181029

Blitzen:

5 Rounds:20/15 Calorie Row

10 Thrusters (115/80)

20181027

Snatch - 8 times through the complex @70% of Full Snatch -

Power Snatch/Hang Snatch/Snatch

Clean - 8@70%

Split Jerk - 1 Split Jerk w/ 2 sec. pause in bottom of dip + Split Jerk

@70% of Split Jerk

Front Squat - 5x8@70%

20181026

Deadlift

Build to Heavy Set of 6-4-2

Optimus Prime

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

20181024

Overhead Squat

3 rep Heavy

Ground Breaking

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

20181023

Bar Keeper

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

20181022

Hands Down

AMRAP 18:

30 Double Unders

10 Power Cleans 95/65

30 Double Unders

10 Hang Squat Cleans 95/65

30 Double Unders

20181020

1 rep Snatch

1 rep Clean

1 rep Back Squat

20181019

Front Squat

Heavy Double with 3 Sec. pause in bottom

Tiger Blood

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

20181017

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

20181016

Down and Out

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

200 Meter Run*

*After Each Round. 5 Total Runs.

20181015

Squeaky Wheel

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (165/110)

20181013

Snatch - 2x1@88, 1x1@90,1x1@92,1x1@94,

1x1@96

Power Clean + Split Jerk - 2x1@88, 1x1@90,1x1@92,1x1@94,

1x1@96

Back Squat - 6x1@95

Hip Extensions - 4x10 *weighted

20181012

Front Pause Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

Nine Yards

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

20181010

Run Wild

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

20181009

Power Clean

Build to Heavy Touch and Go 5-Rep

Guard Rail

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

20181008

Dirty Thirty

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

20181006

Power Snatch - 5x1@94

Clean and Jerk - 5x1@94

Back Squat 6x1@90

GHD Situps - 4x10

20181005

Tread Water

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

20181003

Long Gone

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

20181002

Power Clean

10 Minutes to Heavy Single

Inside Out

For Time:

800 Meter Run

21 Power Cleans (155/105)

20181001

10 Minutes

Heavy Single Overhead Squat

10 Minutes

Heavy Single Snatch Balance

15 Minutes

Heavy Single Snatch

20180929

Snatch - 2x1@80, 1x1@84, 1x1@86, 1x1@88, 1x1@90

Power Clean and Split Jerk - 2x1@80, 1x1@84, 1x1@86, 1x1@88,

1x1@90

Overhead Squat - 6x2@85%

Clean DL - 5x2@110% of Clean

20180928

Power Snatch

15 Minutes to Heavy Single

AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

20180926

Push Press

15 Minutes

Work to a Heavy set of 10

"Clothesline"

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

20180925

Flip Flop

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into...

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

20180924

Front Squat

15 Minutes

3x5 to find a 5rm

Wasabi

For Time:

20 Minute Time Cap

20180922

Power Snatch w/ 2 Sec. Pause at the Knee - 8@80%

Clean and Jerk w/ 2 Sec. Pause in bottom of jerk dip - 8@80%

Front Squat - 6x3@80%

Snatch Grip Deadlifts- 5x2@110%of Snatch

20180921

Overtime

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

20180919

12 Min. to Heavy Clean and Jerk

Then,

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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