Tis’ the season 

You know what I’m talking bout.

  • Visiting friends and family
  • End of year business trips
  • Cashing in on un-used vacation days

And while all these things are great, they can totally knock you off your workout routine…


So next time you’re on the road, away from home, and find yourself in a “pinch,” use one of these three hotel workouts to get your fix!



100 Squats

75 Butterfly Sit-ups

50 Push-ups

25 Burpees

The Details = Perform the above repetitions as fast as you can with good form and technique. Make sure you’re hitting full range of motion with those air squats, and choose the push-up progression that is most challenging for you. When you get to the burpees, resist the urge to rest. Power through the last 25 repetitions, check the clock, and record your time for a later date!



150 Dumbbell Thrusters

*Perform 5 burpees every minute on the minute until you’ve completed all 150 repetitions

Men – 35 lb.

Women – 25lbs.

The Details = Although the burpees will send your heart rate north, the thrusters will bring on a different kind of pain. That being said, select a weight that will test your strength endurance, and never look back.  Oh and if after the first few minutes you’re consistently performing more than 15 repetitions with each thruster set, you’ll want to grab a heavier set of dumbbells to accurately test your intestinal fortitude.




  • Dumbbell Deadlift
  • Alternating Reverse Lunges (each leg)
  • Dumbbell Push Press

The Details = With a flat back, test your grip strength by completing all of the dumbbell deadlifts in a row. Move straight to the alternating reverse lunges kissing your knee to the floor with each repetition. After you’ve completed your push press repetitions, set the dumbbells down, grab a few breaths of air, and start again from the top.

Best of luck,

Coach Graham

WOD 121416

What hobby or activity that you not do now but think you might like when you retire?

Body Weight Challenge Day 28 - 56 Burpess

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder


Take 10-15 minutes to work with your coaches on pistols and Progressions.

Place feet hip width apart or glued together
Feet are pointing almost straight forward, just slightly out
Abs and butt are on
Lift one leg up in front of you with straight leg and pointed toe
Descend by pushing hips back and down
Fight to keep the grounded knee out during descend
Descend until hip crease falls below knee level
Ascend by pushing hips back and then up
Fight to keep the grounded knee out during ascend
Don't allow the lifted heel to touch the ground throughout the entire movement

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

Cash Out

56 Burpees then foam roll legs

Out of Town WOD

100 V-Ups
*EMOM 20 Double Unders


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