travel wods

3 rounds:

  • Run 1/2 mile

  • 50 air squats

10 rounds:

  • 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 - 8 rounds

(4 minutes each exercise – 20 seconds work, 10 seconds rest)

  • Squats

  • Push-ups

20 rounds for time:

  • 5 push-ups

  • 5 squats

  • 5 sit-ups

For time:

  • Walk 100 meters on your hands, even if it is 2 meters at a time.

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:

  • 10 vertical jumps

  • run 400 meters

Handstand:

  • spend a total of 3 minutes in a handstand

For time:

  • 100 air squats

5 rounds:

  • Handstand 1 minute

  • Hold the 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

  • 400 meter run or sprint or walk

10 rounds for time:

  • 10 walking lunges

  • 10 push-ups

For time:

  • 50 split jumps

4 rounds for time:

  • Handstand for 30 seconds or 5 handstand push-ups

  • 400-meter run

10 rounds for time:

  • 10 burpees

  • 100 meter sprint

L Sit:

“L” sit off the floor. 10 rounds of 10 seconds

  • (if you can’t do it sit with your legs straight out and try to lift your heels off the ground for 10 seconds instead!!!)

4 rounds for time:

  • run 400 meters

  • 50 air squats

10 rounds for time:

  • Handstand 30 seconds

  • Squat hold 30 seconds

5 rounds for time:

  • Ten vertical jumps ( jump as high as you can, land and do it again)

  • 10 push-ups

20 rounds for time:

  • 1 burpee

  • 10 air squats

3 rounds for time:

  • Run 1/2 mile

  • 50 air squats

For time:

  • Run 1 mile with 100 air squats at midpoint

3 rounds for time:

  • 7 squats

  • 7 burpees

5 rounds for time:

  • Burpee to the push-up position,

  • Do 10 push-ups

  • Burpee out

For time:

  • Run 1 mile, plus 50 squats

10 rounds – 30 seconds each:

  • Plebs plank

  • Bottom of squat

  • Hollow rock hold

  • Use the transition times as your rest periods…they should be as brief as possible.

10 rounds:

  • 5 push-ups with a 30-second plebs plank (a hold at the top of the push-up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice:

  • 25 tries at free handstands, then a 1 mile run at 80%.

25 reps for time:

  • Handstand 10 seconds jack-knife to vertical jump

  • Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure

  • the hips extend before the arms bend!

5 rounds, each for time:

  • 50 air squats x 5. Rest equal amounts as it took to do each 50

 Run

  • 1 mile and do 10 push-ups every 1 minute

8 rounds for time:

  • Sprint 100m

  • 30 squats

3 rounds, for time:

  • 30 push-ups

  • 30-second handstand or Plebs Plank

For time:

  • 100 jumping jacks

  • 75 air squats

  • 50 push-ups

  • 25 burpees

5 rounds:

  • 30-second handstand against a wall

  • 30-second static hold at the bottom of the squat

5 rounds for time:

  • 10 air squats with eyes closed

  • open eyes

  • 10 push-ups eyes closed

5 rounds:

  • Run 1 minute

  • Squat 1 minute

Handstand 5x 30 seconds.

  • Run: 2x 800 meters for time. Do the

  • handstands first. Rest and recover and do the runs with a rest in

  • between that is as long as it took you to run your first 800.

Do Tabata Squats with eyes closed

  • 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)

4 rounds for time:

  • 20 sit-ups with support under the lumbar spine

  • 20 push-ups

  • Run 400m

8 rounds:

  • Handstands, 30-second hold

  • 30-second static squat

  • 30-second rest

10 rounds for time:

  • Sprint 50 meters

  • 10 push-ups

4 rounds for time:

  • 20 sit-ups with support under the lumbar spine

  • 20 push-ups

  • Run 400m

3 rounds:

  • 20 tuck jumps

  • 30-second handstands

3 rounds for time:

  • 400m run/sprint

  • 30 air squats

3 rounds for time:

  • 20 jumping jacks

  • 20 burpees

  • 20 air squats

  • 8 rounds for time:

  • Sprint 100m

  • 30 squats

10 rounds:

  • 50-meter sprint

Test yourself on a max set of

  • push-ups  - tight body chest to the floor…full extension! If you cannot do “men's style” do your pushups from the knees. After that do 100 air squats for time

Tabata

4 minutes at each exercise – 20 seconds on 10-second rest for 8 rounds of:

  • Tuck jumps

  • Sit-ups

3 rounds for time:

  • Run 400m

  • Air squat

  • 30 handstand

  • 30 seconds

5 rounds for time:

  • 30-second handstand

  • 60-second squat hold ( at the bottom of the squat)

3 rounds for time:

  • Run 200 meters

  • 50 squats

For time:

  • 1-mile run

  • 20 lunges at every minute

For time:

10-9-8-7-6-5-4-3-2-1

  • Air squat

  • Push up

5 rounds for time:

  • 100M dash

  • 10 air squats

  • Rest 2 minutes between rounds

For time:

  • 1-mile run

  • 20 lunges at every minute

21-15-9:

  • Push-ups

  • Hollow rocks

  • Jump squats

For time:

10-9-8-7-6-5-4-3-2-1:

  • push up

  • jumping squat

20 rounds:

  • 1 burpee

  • 10 air squats

For time:

  • 50 push-ups

  • 50 squats

  • 50 hollow rocks

5 rounds:

  • run 200 meters

  • 20 air squats

5 rounds for time:

  • 20 squats

  • 20 push-ups

  • 20 sit-ups

21-15-9 for time:

  • Sit-ups

  • Push-ups

  • Air squats

“PR DAY”:

  • Pick any two metabolic or gymnastic events and go for a personal record!

10 Minute WOD:

  • Run for 10 minutes stopping to do 20 air squats each minute

5 rounds for time:

  • 5 handstand push-ups

  • 10 burpees

4 rounds for time:

  • 20 pull-ups

  • 20 push-ups

5 rounds for time – while wearing 15# weight vest:

  • Run uphill (230m long, 22m rise, 9-degree incline)

  • 5 push-ups

  • Run down-hill

  • 5 push-ups