Summertime Means Vacation!

29
Nov

Summertime Means Vacation!

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

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