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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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.
Water is the most important nutrient in the body. Water is also the most common nutritional deficiency among the American population.
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"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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.
Strength: 4 Sets of
1 Front Squat @90%
-ss-
10 Banded Hamstring Curls-Thicker Band
WOD:
Super Soaker
3 Rounds for Time
20 Single Leg Squats Alternating
40 Abmat Situps
60 Double Unders
At Home Version:
3 Rounds for Time
20 Single Leg Squats/To a Chair
40 Situps
20 Jumping Lunges
40 Russian Twists
For Time:
30 Too Many!
30 Box Jumps (24/20)
30 Pullups
30 American KBS (53/35)
30 Lunges
30 Knees to Elbow
30 Push Presses (45/35)
30 Wall Balls (20/14)
At Home Version:
For Time:
30 Jumping Squats
30 Plyo-Pushups/Hand Release Pushups
30 V-Ups
30 Lateral Lunges/Cossack Squats
30 Shoulder Taps
30 Mountain Climbers
30 Reverse Up-Downs/Sit Down+Stand Ups
Snatch:
Every :90 for 8 Rounds
Power Snatch + Hang Snatch + Snatch
*complete all rounds between 70-80% of 1rm Snatch
Clean and Jerk:
Every :90 for 8 Rounds
Power Clean + Clean + Push Jerk
*complete all rounds between 70-80% of 1rm Clean and Jerk
Step Back Lunges:
5 x 10 - each leg - @30% of Back Squat Max
*back rack loaded - stepping off of a 25# plate
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**
Clean:
10 Minute EMOM:
5 Bar Facing Burpees
2 Power Cleans @75% of Power Clean
Step Back Lunges:
5 x 10 - each leg - @25% of Back Squat Max
*back rack loaded - stepping off of a 25# plate
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
Clean:
8 Minute EMOM:
Minute 1 - 5 Power Cleans @50% of 1 rm Clean
Minute 2 - 6 Power Cleans
Minute 3 - 7 Power Cleans
Minute 4 - 8 Power Cleans
*continue adding 1 rep
4 rounds of Superset:
8 Good Mornings @25% of BS
8 Strict T2B
Clean Comple EMOM:
10 Rounds:
*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean
*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean
*Next 2 Minutes - 3 Power Cleans @ 60% of 1rm Clean
*Last Minute - Amrap Power Cleans @ 50% of 1 rm Clean
Snatch:
1 Minute Amrap Power Snatch @ 35% of 1rm Snatch
Rest 1 Minute
1 Minute Amrap Power Snatch @ 40% of 1rm Snatch
Rest 1 Minute
1 Minute Amrap Power Snatch @ 45% of 1rm Snatch
Rest 1 Minute
1 Minute Amrap Power Snatch @ 50% of 1 rm Snatch
Romanian Deadlifts
4x8@30% of Back Squat 1rm
Split Squats
4x8 each leg w/DBs
