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!
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The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.
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.
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Hang Snatch
3 Hang Power Snatches from top of knee Every :30 on the :30 for 8 Rounds
*starting at 60% of Power Snatch Max - Add weight every 2 rounds
Hang Clean
3 Hang Power Cleans from top of knee every :30 on the :30 for 8 rounds
*starting at 60% of Power Clean Max - Add weight every 2 rounds
Hip Extensions
4 x 12
Snatch
Alternate Every :30 for 8 Minutes - 16 Rounds
1. 5 Box Jumps 24/20
2. 1 Power Snatch - Start @60% of 1 rep max and add weight
each set
Clean
Alternate Every :30 for 8 Minutes - 16 Rounds
1. 5 Hand Release Pushups
2. 1 Power Clean and Jerk - Start at 60% of 1 rep max and add weight
each set
Back Squat
4x5@75%
"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.
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
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
