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Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL 32750

(next to Hourglass Brewery)



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Monday
Oct202008

Travel WOD's

Basic Workouts - No equipment necessary.
The only requirement is proper workout attire and sometimes a jump rope.

Warmup

15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds

1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time

2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time

3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes

4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time

5
Run 400 meters (or any sprint distance - 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time

6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time

7
Squats for time (pick a number between 100-500)
1 Round for Time

8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes

10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time

12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time

13
Burpees (50-150 - pick a number and go for it!)
1 Round for Time

14
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time

15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time

16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time

17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time

18
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time

19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU

22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges

23
10 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds

24
50-35-15
Leg lifts
Pushups
Situps

25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)

27
12 Rounds for time
10 Burpees
10 Leg lifts

28
Sprint 100 meters
Rest 1 minute
Repeat 10 times

29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile

30
100 Single unders
50 Squats
5 rounds for time