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
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
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
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…

20201022

Hilltopper

2 Rounds for Time:

100 Double Unders

50 Calorie Row

25 DB Box Step-ups 50/35

20201021

Universal

Teams of Two

3 Rounds

50' Handstand Walk

18 Pullups

then

3 Rounds

50' Handstand Walk

20201020

4 Rounds every 3:00

3 Hang Power Snatch w/ 2 sec. pause at knee @65-70%

3 Bounding Broad Jumps

4 Rounds every 4:00

5 Back Squats w/ 2 sec. pause in bottom of squat @65-70%

20201019

Gas Powered

Teams of 2:

50-40-30-20-10

Calorie Assault Bike

DB Shoulder to Overhead 50/35

(2 DBs)

20201017

WOD:

Face the Facts

For Time:

20 C2B Pullups

30 Bar Facing Burpees

40 Deadlifts  225/155  

20201016

WOD:

Overbooked

Four Rounds for Time

21/15 Calorie Row

14 Box Jump Overs (30/24)

7 Overhead Squats (155/105)

20201015

Strength A: Every 3:00 for 4 Sets (12:00)

1 Tempo Hang Squat Cleans @ 82%

Max Tempo Strict Pullups

Strength B: Every 4:00 for 4 Sets (16:00)

3 Tempo Push Press @ 82%

20201014

WOD:

Oasis

Teams of Two

AMRAP 24

50' DB Lunge (2) 50/35

12 DB Stepovers 24/20

20201013

Strength A: Every 3:00 for 4 Sets (12:00)

1 Tempo Hang Squat Snatches @ 82%

3 Tall Box Jumps

Strength B: Every 4:00 for 4 Sets (16:00)

3 Tempo Back Squats @ 82-85%

20201012

WOD:

Conan the Barbarian

Teams of Three

For Time

27-21-15-9

Hang Power Cleans

Shoulder to Overhead

*50' Run up and tag between rounds

20201010

WOD:

Takes 2 To Tango

Teams of Two

00:00-12:00

21 Synchro Bar Facing Burpee

200' Handstand Walk

15 Synchro BFB

200' Handstand Walk

9 Synchro BFB

12:00-20:00

Max Snatch

20201009

Strength A: Every 4:00 for 4 Sets (16:00)

1 Tempo Hang Squat Cleans @ 75%

Max Tempo Ring Dips

8-12 Tempo Band Pullaparts

20201008

WOD:

Great Balls of Fire

18 Amrap

15 Wall Balls 20/14

150m Row

3 Bar Muscle Ups

20201007

Max Free-standing Handstand Hold

WOD:

Accumulate

Every 2:00 for 20:00 (10 Rounds)

3 Deadlifts @ 65%

20201006

WOD:

Teams of Two

Every 12:00 for 24:00 (2 Rounds)

Set 1) 2 Rounds (00:00-12:00)

15 Toes to Bar/60 Double Unders

60 Double Unders/15 Toes to Bar

30 Power Cleans-155/105

20201005

Strength A: Every 4:00 for 4 Sets (16:00)

1 Tempo Hang Squat Snatches @ 75%

3 Depth Jump for Distance

20 Russian Twists 45/25

Strength B: Every 4:00 for 4 Sets (16:00)

3 Tempo Back Squats @ 75%

3 DB Tempo Weighted Vertical Jump

1 Vertical Jump

Spotter

20200926

WOD:

Nastier Nancy

Teams of Three

5 Rounds for Time

60 Calorie Assault Bike

45 Overhead Squats 135/95

30 Bar Facing Burpees

20201002

WOD:

Grape Ape

1 Rope Climb

10 Box Jumpovers 30/24

1 Rope Climb

10 Box Jumpovers 30/24

25 Pushups

1 Rope Climb

10 Box Jumpovers 30/24

20201001

Strength A: Every 4:00 for 4 Sets (16:00)

3 Tempo Hang Squat Cleans @ 65%

6 Tempo Rear Foot Elevated Split Squats

12 Horizontal Medball Throws - 6 Each Side 10/6

20200930

WOD:

5-Hundo

Teams of Three

300 Double Unders

150 Alt. DB Snatches 50/35

50 Sandbag Over Shoulder

20200929

Strength A: Every 4:00 for 4 Sets (16:00)

3 Tempo Hang Squat Snatches @ 65%

3-5 Tempo Glute Ham Raises

15 Weighted Situps

20200928

Damn Diane

For Time:

3 Rounds:

15 Deadlifts 225/155

15 Handstand Pushups

At the 10 Minute mark:

1000m Row for Time

20200925

Strength A: Every 4:00 for 4 Sets (16:00)

3 Tempo Hang Squat Cleans @ 60%

6 Tempo Single Leg Squat from Box

20 DB or KB Suitcase Crunches

Strength B: Every 4:00 for 4 Sets (16:00)

5 Tempo Push Presses @ 60%

12 KB Bent Rows

20200924

WOD:

Mrs. Pacman

10 Rounds:

5 Toes to Bar

10 Burpees

5 Toes to Bar

10 Calorie Row

20200923

WOD:

Skill Position

EMOM-24

1) 10 Ring Dips

2) 1 Legless Rope Climb

3) :20 Assault Bike Sprint

4) Rest

20200922

WOD:

Awful Annie?

50-40-30-20-10

Double Unders

Abmat Situps

5-4-3-2-1

Power Cleans 225/155

20200921

Strength A: Every 4:00 for 4 Sets (16:00)

3 Tempo Hang Squat Snatches @ 60%

3-5 Tempo Glute Ham Raises

15 Weighted Situps

Strength B: Every 4:00 for 4 Sets (16:00)

5 Tempo Back Squats @ 60%

5 Box Jumps @ 30/24+

Spotter

20200919

WOD:

Dynamic Duo

Teams of Two

5 Mile Bike Ride

50 Synchronized Thrusters 45/35

30 Synchro Toes to Bar

20200918

WOD:

Predator

1600m Run

120 Double Unders

80 Russian KB Swings 53/35

40 Box Jumps 24/20

20 Deadlifts 315/225

20200917

WOD:

15 Minutes of Handstand Pushup Practice

then

Snatched

EMOM 10

Odd) :30 Max Effort HSPU

Even) 5 Hang Power Snatch 115/80

20200916

WOD: Equality

30 Overhead Squats 135/95

30 Front Squats 160/110

30 Back Squats 185/125

20200915

The Hangover

WOD:

Amrap 10

4 Hang Power Cleans 155/105

8 Burpee Box Jumpover 24/20

12 Calorie Row

Rest 5

20200914

Victory

WOD: 5 Rounds for Time

20 Pullups

30 Wall Balls 20/14

400m Run

20200912

WOD: Tabata Style

8 Rounds, :20 Work :10 Rest

Stations

1) Double Unders/ Single Unders

2) Hand Release Push Ups

3) V-Ups

4) Assault Bike Calories

20200911

"343"

Teams of 2:

100 Alt. DB Snatch 50/35

100 Deadlift 225/155

100 HSPU

43 Synchro Bar Facing Burpees

Of the 2,977 victims killed in the September 11 attacks, 412 were emergency workers in New York City who responded to the World Trade Center. This included:

343 firefighters (including a chaplain and two paramedics) of the New York City Fire Department (FDNY)

20200910

Boundary Waters

18 Minute Amrap:

30/21 Calorie Row

30 DB Box Step-ups 50/35 - 24/20

30 Wall Balls 20/14

20200909

Bar to Bar

3 Rounds for Time:

10 Toes to Bar

10 Power Snatches 135/95

Directly into,

3 Rounds for Time:

20200908

Tears of a Clown

Teams of 2:

24 minute amrap:

18/13 Calorie assault bike

12 Burpee Box Jumpovers 24/20

15 Thrusters-95/65

*Partners will complete a full round

20200905

Teams of 2:

5k Meter Row For Time:

Alternate Every Time Your Partner Completes:

100' Farmer's Carry 53/35

50' KB Front Rack Lunge 53/35

*2 KB's will be used for both movements

20200904

Strength: Find 1RM Squat Olympic Lift (Snatch or Clean)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~90/95/Max

Lil' Jon

For Time:

21-15-9

20200903

Strength Make Up Day (Choice)

or,

Larry, Curly, and Moe

For Time (30 Minute Cap)

90/60 Calorie Assault Bike

15 Rope Climbs

20200902

Strength: Find 1RM Squat (Front or Back)

12@~50

10@~60

8@~70

6@~80

4@~85

2@~90

1@~Maxout

Accessories:

4 sets, 1 set every 4:00:

20200901

Strength: Find 1RM Power Olympic Lift (Snatch or Clean)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~90/95/Max

Three Dimensional

9 Minute Amrap

3 Power Clean/Snatch @70% of new 1rm

3 Bar Facing Burpees

20200829

Bugs and Elmer

WOD: Teams of Two

AMRAP 30

200m Run

12 Double KB Push Press (2x35/26)

250m Row

25' Handstand Walk

I Go, You Go Style

20200828

Strength: Find 1RM Squat Olympic Lift (Snatch or Clean)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~90/95/Max

WOD: "Amanda"

9-7-5

20200827

Strength: Make Up Day (Choice)

-or-

Without a Paddle

WOD: Teams of Three

For Time

120/90 Calories

90 Wall Balls (20/14)

20200826

Strength: Find 1RM Squat (Front or Back)

12@~50

10@~60

8@~70

6@~80

4@~85

2@~90

1@~Maxout

Accessories: 4 Sets every 4:00

6 RDLs at 60% Today's Max

6 Iso (:06) Reverse Hyper Extensions

:30 Recline Hold

20200825

Strength: Find 1RM Power Olympic Lift (Snatch or Clean)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~90/95/Max

WOD: AMRAP 12

12 Single Leg V-Ups

6 Box Jumps-24/20

20200824

Strength: Find 1RM Shoulder to Overhead (Choice)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~85/90/Max

Accessories: Max Set of Strict Pullups

20200831

Strength: Find 1RM Shoulder to Overhead (Choice)

3x3@ ~50/55/60

3x2@ ~70/75/80

3x1@ ~85/90/Max

WOD:

All Fore One

12 Min. Amrap

8 Strict Pullups

20200821

Franco Columbo

WOD: For Time

25-20-15-10-5

Hang Power Snatch (95/65)

Handstand Pushups

20200820

Forrest

WOD: Eight Sets

Run . . . . . . .

20200819

Cuatro Rondas

WOD: Four Rounds for Time

10 Burpees to a Target - 6"

20 Wall Balls (20/14)

30 Kettlebell Swings (53/35)

20200818

Lucille

WOD: For Time

55 Bench Press 185/125

55 Power Clean 135/95

55 Deadlifts 275/185

*athletes may partition reps as needed

At Home:

For Time:

100 Pushups

100 KB/DB/Odd Object Swing

100 KB/DB/Odd Object Deadlifts

*athletes may partition reps as needed

20200817

Peaches

WOD: Amrap 20

20 Toes to Bar

30 DB Box Stepovers (1x50/35, 24/20)

600m Run

20200815

Blown Up! 

WOD: 2 Rounds

80 Curls

70 Face Pulls

60 Plate Upright Rows

50 Tricep Extension

40 Plate Pullovers

30 Back Extensions

20 Toes to Ring

20200814

Strength: 4 Sets

2 Front Squats @ 75/80/85/90

12 Single Leg RDLs

J. Hard

WOD: For Time

100 Front Rack Step Back Alternating Lunges 75/55

*Every break, 15/12 Cals

At Home: 4 Sets

4-6 Tempo Squats (6 down, 3 hold)

12 Single Leg RDLs

WOD: 5 Min Max Reps

Step Back Lunges

20200813

Slayer

WOD: AMRAP 10

5 Strict Handstand Pushups

10 Deadlifts (225/155)

Rest 5:00

10 Handstand Pushups

5 Deadlifts (315/225)

At Home: AMRAP 10

5 Strict Handstand Pushups or 5 Wall Walks

10 Deadlifts-Moderate

Rest 5:00

10 Handstand Pushups or 10 Pike Pushups

5 Deadlifts-Heavier

20200812

Dominique Wilkins

Amrap 17

40 Box Jumps (24/20)

30 Power Snatch (95/65)

30 Box Jumps

30 Power Snatch (135/95)

20200811

Death on Two Legs

Teams of 2:

Amrap 30:

100 Pullups

200 Pushups

300 Air Squats

*alternate every 400m Run

20200810

Strict Press

4x2 75/80/85/90

-ss-

4x25 Medball Situp

Bangerang

3 Rounds for Time:

21/15 Calorie Row

20200808

Power Ranger

For Time:

Power Clean Ladder

5@155/105

4@185/125

3@205/135

20200807

Skilled

12-9-6

Bar Muscle-ups

Overhead Squats 185/125

*400m run after each set of OHS

20200806

Ironman

Amrap 20

40 Double Unders

20 Box Jumps 24/20

10 Toes 2 Bar

5 Thrusters 135/95

20200805

Push Press

4x2 75/80/85/90

Band Tricep Pressdowns x 15

30 for 30

For Time:

30 Handstand Pushups

20200804

Devil to Pay

20 Rounds for Time:

2 Strict Pullups

4 Single Arm Devil's Press 50/35

6 Box Stepovers 24/20-50/35

20200803

Back Squat

4x2 75/80/85/90

Weighted Hip Thrusts x 15

Cold Row

For Time:

50/35 Calorie Row

20200801

Quadruple Bogey

4 Rounds For Time:

50 Double Unders

15 C2B Pullups

500m Row

20200731

Strict Press

4x3 70/75/80/85

Overhead Tricep Extension x 15

Hard Boiled

21-15-9

20200723

80 Miler?

For Time:

800m Run

40 T2B

40 American KB Swings 53/35

800m Run

20200730

80 Miler?

For Time:

800m Run

40 T2B

40 American KB Swings 53/35

800m Run

20200729

Front Squat

4x3 70/75/80/85

Face Pulls x 20

Bouncy Ball

4 Rounds for Time:

20200728

Tarzan

Every 8:00 for 3 Rounds

1 Rope Climb

20 DB Shoulder to Overhead Right Arm 50/35

15 Pullups

20200727

Wave Rider

5 rounds

400m Run

5 Hang Squat Snatches

115/85 - 135/95 - 155/105 - 175/115 - 185/125

20200725

Monkey See, Monkey Do

Teams of 2

Buy In:

60 T2B

then,

3 Rounds

12 Power Snatches 155/105

20200724

Strength: Back Squat

4x3 70/75/80/85

-ss-

15 Banded Hamstring Curls

Lt. Dan

WOD:

5 Rounds

20200722

WOD:

Deeeeeeee Teeeeeeee

Five Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

400m Run

(185/125)

20200721

WOD:

Solid Oak

For Time

20 Front Squats (135/95)

2:00 Plank

15 Front Squats

20200720

Strength: Push Press

4x3 70/75/80/85

-ss-

4x12 Turkish Situps

20200718

WOD:

"Bradyn"

5 Rounds for Time

99 Double Unders

7 Burpees

21 Thrusters (65/45)

One Mile Run Cashout

20200717

Oly

Every :90 for 8 Rounds

1 Power Snatch

Inverted

For Time:

10 Power Snatches 135/95

10 Strict HSPU

20200716

Doctor's Orders

For Time:

400m Run

30 Medball Squats  20/14

800m Run

60 Medball Situps

800m Run

30 Medball Squats 20/14

400m Run

20200715

Strict Press

4x4 65/70/75/80

-ss-

4x10 DB Skull Crushers

Chuck Norris

12 Minute Amrap:

20200714

Full Pull

Teams of 2:

For Time:

20 Hang Power Cleans 155/105

500m Row  

30 Hang Power Cleans 135/95

1000m Row

20200713

Front Squat

4x4 65/70/75/80

-ss-

4x4 Strict Chinup with :03 Hold Over Bar

Child's Play

4 Rounds for max reps:  

1 minute burpees

1 minute Box Jumpovers 30/24

1 minute rest

20200711

WOD: Death by Thrusters (115/80)

20200710

Strength: Push Press

4x4 65/70/75/80

-ss-

L-sit x :30

WOD:

Afterburners

Amrap 10

202007009

WOD:

el toro

For Time

50-40-30-20-10

KB Hang Snatches 53/35

Overhead Walking Lunge 53/35

20200708

Strength: Back Squat

4x4 - 65/70/75/80

-ss-

Banded Good Mornings x 20

WOD:

Driven

20200707

WOD:

Trenta

For Time

Teams of Two

30 Rounds

3 Strict Pullups

6 Hand Release Pushups

9 Box Jumpovers 24/20

20200706

Oly

Every :90 for 8 Rounds:

1 Power Clean + Push Jerk

Wod:

Hansel and Gretel

15-10-5

Squat Cleans 135/95 - 165/115 - 185/125

20200704

WOD:

Armed Forces

7 Rounds for Time

Team of Two

400' Sandbag Carry

20 Clean and Jerks (115/80)

20 Bar Facing Burpees

20200703

Front Squat

4x6 - 60/65/70/75

-ss-

Face Pulls x 15

20200701

WOD: "Kelly"

5 Rounds for Time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

*40 minute cap

20200630

WOD:

Mortar Rounds

Team Tuesday

100 T2B

100 Deadlifts 275/185

*Teams can partition reps as they choose and switch between exercises as they choose until reps are completed

*Teammates must complete at least 5 reps before switching

20200629

Strict Press

4x6 - 60/65/70/75

-ss-

Banded Tricep Pressdowns x 15

WOD:

Strict Definition

14 Minute Amrap

200m Run

20200627

Consistency

5 Rounds for Time:

20 Russian KB Swings 70/53

10 Hand Release Pushups

20 Box Jumps 24/20

10 Hand Release Pushups

20200626

Strength: 15:00 to Build to a Heavy

Power Clean+Front Squat+Hang Clean+Split Jerk

WOD:

Peter Parker

AMRAP 12

5 Ring Muscle Ups

10 Squat Cleans (135/95)

50' Handstand Walk

20200625

WOD:

Tree Trunks

For Time

50-40-30-20-10 Lunge

200m Run

50-40-30-20-10 Air Squats

200m Run


20200624

Strength: Push Press

4x6 - 60/65/70/75

-ss-

4x:30 Weighted Plank 45/25

WOD: For Time

90-60-30