Resources

Travel WODs

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    • Tabata Intervals: :20 work, :10 rest for 8 rounds (total of 4 mins) Ex: air squats for :20 then rest for :10 (insert any exercise and as many rounds of 8 as you'd like)
    • 10 Rounds For Time: 5 Pushups 10 Sit Ups 10 Squats
    • For Time: 200 Air Squats
    • 5 Rounds For Time: Run 200m 10 Lunges 10 Push Ups
    • 3 Rounds For Time: Run 400m 25 Pushups
    • 4 Rounds For Time: 10 Handstand Pushups Run 200m
    • 20 Rounds For Time: 5 Pushups 5 Squats 5 Situps
    • 30 min Run: Stop EMOM and do 5 Push Ups + 5 Air Squats
    • 21-15-9 Bench Dips + Jump Squats (go as fast as possible here)
    • For Time: Run 1 mile
    • 4 Rounds For Time: 10 Tuck Jumps 10 Burpees 10 Jump Lunges
    • 8 Rounds For Time: Handstand 30 seconds 10 Squats
    • 10 Min Run Intervals: Sprint 10 secs, light jog or walk 20 secs
    • For Time: 100 Pushups
    • 3 Rounds: 50 Situps Run 400m
    • For Time: Run 800m 100 Air Squats Run 800m
    • For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
    • 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
    • AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
    • “Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups
    • For Time: 400m Walking Lunges
    • For Time: Run 1 mile, 50 Squats
    • For Time: 50 Walking Lunges 800m run 50 Walking Lunges
    • For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
    • AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
    • 5 Rounds For Time: 100 Single Unders (50 DUs) 50 Squats
    • “Michael” 3 rounds for time of: Run 800m 50 Supermans 50 Situps
    • Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)
    •  2 minute max push ups,1 minute break, 2 minutes max sit ups, 1 minute break, 2 minute max squats


Core Workouts

  • 10-9-8-7-6-5-4-3-2-1 sets of Sit-Ups and V-Ups
  • 10 Rounds: Plank, bottom of squat hold, hollow rock hold, 30 seconds each 
  • 20 sec of mountain climbers, 20 sec of squats, 20 sec of rest – 5 Rounds
  • 7 Min Sit Up Test: AMRAP of sit ups in 7 mins
  • 6 Rounds: 1 Min Plank Hold, :30 rest
  • AMRAP in 12 mins: 10 Hip Raises, 10 V-Ups, 20 Bicycles

Hotel Gym Available

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