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…

20190921

15 Minutes to a Heavy Complex:

Snatch Pull + Power Snatch + Snatch + Snatch

15 Mintes to a Heavy Complex:

Power Clean + 2 Hang Power Cleans + Jerk

Back Squat

4 x 6 @70%

20190920

10 Minutes to Heavy Squat Clean

Then,

Salt and Pepper

For Time:

15 Squat Cleans 135/95

50 Double Unders

12 Squat Cleans 155/105

50 Double Unders

20190919

Handstand Pushup Practice

15 Minutes to work on progressions

Lockout

For Time:

21-15-9

Kettlebell Swings 53/35

Handstand Pushups

20190918

Balls of Fire

For Time:

400m Run

10 Wall Balls 20/14

400m Run

20 Wall Balls

400m Run

30 Wall Balls

400m run


20190917

Team Tuesday:

Pull us Together

Teams of 2

For Time:

50 Power Snatches 75/55

20 Synchro Bar Facing Burpees

50 Deadlifts 165/105

20 Synchro Bar Facing Burpees

20190916

10 Minutes

Find a Heavy Double Thruster

Then,

20.1??

8 Minute Amrap:

3 Thrusters 95/65

3 Toes 2 Bar

20190914

Snatch:

5 Rounds

:30 on / :30 off

Power Snatches @60% of 1rm Snatch

*amrap

Clean and Jerk

5 Rounds

:30 on / :30 off

Power Clean and Push Jerk @60% of 1rm Power Clean

*amrap

Back Squat

4 x 8 @65%

20190913

15 Minutes to Find a Heavy Snatch

Then,

10 Minute Emom:

3 Power Snatches @70%

6 Lateral Burpees Over the Bar

20190912

3 Piece Suit

For Time:

Buy In:

150 Double Unders

3 Rounds:

20 Alt. DB Snatches 50/35

15 Pullups  

Cash Out:

150 Double Unders

*total time includes both sets of double unders

20190911

"343"

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads (65/45 lb)

43 Burpees

*Can be scaled to a partner wod

*weight and reps can be scaled

*35 Minute Cap - No questions asked

*Break up reps as needed between partners

"343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.


20190910

Team Tuesday

No.......You First!

Teams of 2

18 Minute Amrap:

12 Thrusters 115/80

12 Bar Facing Burpees

200m Run

*Partners will alternate movements

20190909

Pat and Chris

For Time:

1000m Row

50 Wall Balls 20/14

40 Power Cleans 135/95

30 Handstand Pushups

20190907

Snatch:

Every :90 for 8 Rounds

Power Snatch + Hang Snatch + Snatch

*complete all rounds between 70-80% of 1rm Snatch

20190906

Gut Check

30 Back Squats 185/125

20 Front Squats 165/110

10 Overhead Squats 135/95

*weights all come from the floor

20190905

Pullup Progression Practice:

1.  Strict Variations

 - Strict Pullups

 - Strict Ring Pullups

 - Negatives

 - Ring Rows

2.  Kipping Variations

 - Hip drive in the kip

 - Kipping Pullups

 - Kipping C2B

 - Bar Muscle-ups

 - Ring Muscle-ups

Strive to get 10 Quality minutes of work at a bar movement

20190904

Cannonball Run

4 Rounds for Time:

20 KB Swings 53/35

15 Box Jumps 24/20

200m Run


20190903

Team Tuesday:

Shake On It!

Teams of 2:

24 Minute Amrap:

60 DB Hang Clean And Jerks 50/35

50 Toes 2 Bar

20190831

Snatch:

10 Minute EMOM:

25 Double Unders

1 Power Snatch

*start @50% of 1 rep power snatch and add weight each set

**DO NOT FAIL**

20190830

Valde Sapiens

4 Minute Amrap:

5 Ring Muscle-ups

12 Squat Snatches 95/65

Rest 4 Minutes

4 Minute Amrap

5 Ring Muscle-ups

8 Squat Snatches 115/80

20190829

Driven

21 Minute EMOM:

1. 15/12 Calorie Row

2. 15 Burpees

3. Rest

20190828

Finger Tipping Good

5 Rounds For Time:

15 Hang Power Cleans 135/95

10 Alternating Pistol Squats

5 Strict Pullups


20190827

Team Tuesday!

20 Minute Amrap:

100 Double Unders

100 Abmat Situps

100 DB Shoulder to Overhead 50/35

20190826

Here We Go!

For Time

20 Thrusters 95/65

400m Run

20190824

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

20190823

Deadlift 1-1-1-1-1

Death By Burpees

20190822

Death By Handstand Pushups

Partner Thursday!

4000m Row - Alt. Every 250m

*every :90 Stop and both partners perform 10/7 Hand Release Pushups

*20 Minute Cap

20190821

Strict Press

1-1-1-1-1

Buy In: 40/30 Cal. Assault Bike

15-10-5

Clusters 95/65

Bar Facing Burpees


20190820

Death By Pullups

For Time:

1 Mile Run

20190819

Clean

1-1-1-1-1

Elizabeth

21-15-9

Cleans 135/95

Ring Dips

20190817

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

20190816

Snatch

1-1-1-1-1

Monkey Around

4 Rounds:

2 Minutes on/ 1 Minute off

20 Power Snatch 75/55

20 Toes 2 Bar

*pick up where you left off

20190815

Puff Puff Push

Every 2:30 for 5 Rounds:

400m Run

Max Handstand Pushups

20190814

Back Squat

1-1-1-1-1

Simplicity

3 Rounds for Time:

20 Alternating DB Snatches 50/35

20 Air Squats


20190813

Team Tuesday

Triple Threat

Teams of 3

For Time:

120/90 Calorie Assault Bike

60 C2B Pullups

20190812

Push Press

1-1-1-1-1

Face Down, Bar Up!

7 Minute Amrap:

3 Shoulder to Overhead 135/95

5 Bar Facing Burpees

5 Shoulder to Overhead 135/95

5 Bar Facing Burpees

20190809

The Thirty

For Time:

30 Power Clean and Jerks 135/95

30 Bar Muscle-ups

30 Power Snatches 135/95

20190808

Up The River, Down The River

400m Run

20 Handstand Pushups

20 Thrusters 95/65

20 Box Jumpovers 24/20

40 KB Swings 53/35

20190807

Hang Clean

1-1-1-1-1

The Ringer  

30-20-10(24-16-8 - Women's Cals)

Calorie Assault Bike

Toes to Rings


20190806

Team Tuesday

2 to 1

Teams of 2:

4 Rounds For Time:

15 Strict Pullups

150 Double Unders

30 Hang DB Snatches 50/35

20190805

Push Jerk

1-1-1-1-1

Work Up to a Heavy Single

The Beginning of the End

For Time:

800m Row

66 Shoulder to Overhead 75/55

20190803

Clean E2MO2M:

5 Rounds:

6  Squat Cleans  

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

20190802

Snatch

2-2-2-2-2

38 Special

3 Rounds for T/ime:

10 Squat Snatches @60% of 1rm  

15 Toes 2 Bar

20190801

Cyndi Lauper

4 Minute Amrap:

12 Deadlifts 115/80

12 Hang Power Cleans

12 Shoulder 2 Overhead

4 Minute Rest:

20190731

Front Squat

2-2-2-2-2

Gross

For Time:

21-15-9

Thrusters 95/65

Lateral Burpees over bar


20190730

Team Tuesday!

Teams of 2

It's My Birthday and You'll Lift If I Tell Ya!

00:00-05:00

1 Rep Snatch max

05:01-20:00

15 Minute Amrap

38 Pullups

20190729

Push Press

2-2-2-2-2

*working to a heavy double

Minimal

12 Minute Amrap

15 Hand Release Pushups

50 Double Unders

20190729

Push Press

2-2-2-2-2

*working to a heavy double

Minimal

12 Minute Amrap

15 Hand Release Pushups

50 Double Unders

20190727

Isabelle

30 Snatches for Time 135/95

Heavy Grace

30 Clean and Jerks 165/115

(Start 40 minutes into class) 

Front Squat

4x5 @50%

*5 seconds in bottom of each rep

20190726

Deadlift

3-3-3-3-3

*Working to Heavy Triple

Vicegrips

2 Rounds For Time:

30 Power Cleans 95/65

20 Pullups

20190725

Ironman

For Time:

1 Mile Run

30 Back Squats @ 40% of 1rm

1 Mile Run

20190724

Overhead Squat

3-3-3-3-3

*Working to Heavy Triple

Over Under

9 Minute Amrap

10 Overhead Squats 95/65


20190723

Team Tuesday

Dual Compliance

200 Double Unders

50 Toes 2 Bar

50 Handstand Pushups

20190720

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%

20190719

Volutpat Vestibulum

For Time:

400m Run

30 C2B Pullups

400m Run

30 Hang Power Cleans 95/65

400m Run

20190718

20 Minute Emom

1-10 Minutes:

2 Squat Snatches @75% of 1rm

11-20 Minutes:

2 Squat Cleans @75% of 1rm

20190717

Push Jerk

3-3-3-3-3

*working to a heavy set of 3

Shoulder Lean

For Time:

40 Shoulder to Overhead 115/80

40 Lateral BB Burpees


20190716

Team Tuesday

Bent Straight

30 Synchro Toes 2 Bar

60 Deadlifts 185/125

90 Abmat Situps

20190713

1 RM Power Snatch

1 RM Power Clean and Push Jerk

1 RM Overhead Squat

20190712

Snatch max with 3 sec. Pause just above the knee

Archway

12 minute Amrap:

10 Snatches 135/95

50 Double Unders

15 Box Jumps 24/20

*add 10/5 pounds to the snatch every round

20190711

Road Rash

4 Rounds for Time:

12 Pullups

400m Run

20190710

20 Minutes to work up to a Heavy Clean

with a 3 sec. Pause just above the knee

11.3

5 Min. Amrap

Squat Clean and Jerk 165/110

*as many squat clean and jerks as possible - jerk may be any style


20190709

Team Tuesday

Chips

Teams of 2:

400m Team Run

30 Handstand Pushups

40 Alternating DB Snatches 50/35

20190708

Back Squat

3-3-3-3-3

*work up to a heavy set of 3 on back squat

Bon Appetit

3 Rounds for Time:

15 Deadlifts 135/95

15 Bar Facing Burpees

20190706

Snatch

20 Minutes

1 Power Snatch + 1 Snatch

Clean and Jerk

20 Minutes

1 Power Clean + 1 Clean + 1 Split Jerk

20190705

10 Minutes of Kipping Practice

Sine Sensu  

3 Min. Amrap

5 Ring Muscle-ups  

15 Overhead Squats 75/55

Rest 3 Minutes

20190703

Bench Press

5-5-5-5-5

*use 5 sets to find heavy set of 5

I Dip, You Dip, We Dip

3 Rounds for time:

15 Ring Dips

20 Alt. DB Snatches 50/35


20190702

Hatchet

For Time

40 Deadlifts 195/135

30 Front Squats 175/125

20 Hang Power Cleans 155/115

10 Squat Snatches 135/105

20190701

Push Press

3-3-3-3-3

*use 5 sets to determine a heavy triple push press

Obitus

7 Min. Amrap

3 Thrusters 95/65

20190629

Snatch:

20 Minutes to work to a heavy complex:

1 Snatch Pull + 1 Hang Snatch Pull + 1 Power Snatch + 1 Hang Snatch + 1 Snatch

*you can drop bar after hang snatch pull

*make small jumps - max 5 pounds for women/10 pounds for men - take the whole 20 minutes

20190628

Duffy

3 Rounds for Time

600m Run

28 Wall Balls 20/14

19 Box Jumps 24/20

20190627

Strict Pullups - 15 Minutes

4 sets to work up to a heavy set of 5 weighted strict pullups

*if you can't do 5 strict with weight just work 4 x 5 strict pullups

*if you don't have strict pullups work 4 x 5 negatives

*if negatives become free-falls hold chin over the bar for 4 max effort sets

*if chin can't be held over bar use a modified pulllup for 4 x 5

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