By: Trent Soares
Summertime means vacation! Vacation is awesome, you deserve it but for those of you who think that being out of town means you can’t get a workout in, think again. It’s important to stay active even on our escapes from society. Here is a list of workouts that can be done with no weights needed or if you are lucky enough in a hotel gym. Get out, enjoy the sun, and have a wonderful summer!
Hotel Gym WODs
5 rounds
¼ mile run
12 DB snatches
10 rounds
30 sec handstand hold
20 sit-ups
10 DB push press
Hotel Fran
21-15-9
Pull-ups
DB thrusters
2008 Games
21-15-9
DB thrusters
Burpees
For Time:
100 DB hang squat clean thrusters
(50/40)
Anywhere WODs
10min EMOM
-8 Burpees
Cash out: 1-mile run
Tabata Triplet
8 rounds 20 sec work 10 sec rest
1. Air squats
2. Push-ups
3. Sit-ups
For Time:
100 sit-ups
75 air squats
50 push ups
25 burpees
For Time:
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
Group Class Workout
Warm Up: 3 Rounds 40/20 machine GO Hard get warm.
1 Rd: 20 Russian KBS, :40 Sec Plank
Finish: 20 arm circles, 10 burpees, 20 PVC PT, GM
Strength: Find 1RM Strict Press
10 Minutes
Lean: No Strength
Welded
No Time To Rest
50/40 Cal Bike
32 Pullups
5 Min Cap
Rest 1 Min
3 Rounds
1K Row/Ski
21 S2OH 75/55
40 Double Unders
Time Cap: 28 Minutes
Welded Lean
The Ladder that Never Ends
400m Run
12 Burpees
400m Run
11 Burpees etc….
Adv: 15-1
Mobility Of the Day: Glute Smash (pg. 300)
Improves: Low Back and Hip Pain, Knee Out Position
Skills: Glutes and Hamstrings