Travelling WOD

Now you have No Excuses to not train when your on the road!

3 rounds:
Run 1/2 mile
50 air squats

15 Min AMRAP

10 Pushups

50 Mountain Climbers

25 Sit-Ups

10 rounds:
10 push-ups
10 sit ups
10 squats

For time: 200 air squats

“Susan” – 5 rounds
Run 200m
10 squats
10 push ups

3 rounds for time:
Sprint 200m
25 push ups

3 rounds for time:
10 Handstand push ups
200m run

Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds 
Squats
Push ups

20 rounds for time:
5 push ups
5 squats
5 sit ups

Beat the minute

5 burpees

5 Jump Squats

5 Pushups

every minute on the minute for 15 minutes

For time:
10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100 meter sprint

For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

Handstand/Headstand:

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.

6 rounds for time:
10 push ups
10 air squats
10 sit ups

5 rounds for time:
3 vertical jumps
3 squats
3 long jumps

8 rounds for time:
Handstand 30 seconds
10 squats

10 rounds for time:
10 push-ups
100M dash

5 rounds, each for time: 400M sprints

10 rounds, each for time: 100 m dash

For time: Run 1 mile, lunging 30 steps every 1 minute

5 rounds for time:
Handstand 30 seconds
20 air squats

For time:
10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

4 rounds, each for time: 25 jumping squats

4 rounds for time:
10 vertical jumps
10 push ups
10 sit ups

For time: 10 air squats every 1 minute of your 1 mile run

For time: 100 burpees

For time: Run 1 mile

10 rounds for time:
10 push-ups
10 squats
10 sit ups
 

5 rounds for time:
30 double unders
30 Squatsmeters

For time: 100 air squats

5 rounds:
Handstand 1 minute
Hold bottom of the squat for 1 minute

10 rounds, for time:
Sprint 100 meters

Walk 100 meters

For time: 100 push ups

For time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

3 rounds for time:
50 sit-ups
25 Belly Busters

10 rounds for time:
10 walking lunges
10 push-ups

AMRAP 10 minutes:

50  Jump squats

25 Dips

4 rounds for time:
5 V- push ups
5 Decline Pushups

5 Diamond pushups

10 rounds for time:
10 burpies
100meter sprint

4 rounds for time:
75 Jumping jacks
50 air squats

10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

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