Travel Wods without Equipment

Travel Wods without Equipment

1) For time:
:30 second hollow hold
20 v-ups
:30 hollow hold
20 lemon squeezers
REPEAT
then rest 1:00
1:00 wall sit (back against the wall with legs bent at 90 degrees)
20 jumping lunges
1:00 wall sit
20 Jumping squats
REPEAT
then rest 1:00
20 V-ups
20 jumping Lunges
20 Lemon Squeezers
20 Jumping Squats
REPEAT

 

2) For time and reps of:
10-9-8-7-6-5-4-3-2-1
Push Ups
Burpees
Air Squats

 

3) For time:
Burpee Break Down
5 Burpees
10 Burpees with no jump
15 Burps (Burpee with no jump and no stand – keep hands on floor)
20 Push Ups
rest 2:00 min
REPEAT

 

4) 15min AMRAP
Run 200m
20 Jumping lunges
rest :30

 

5) For Time:
75 Burpees
-every minute perform 10 V-ups

 

6) 6 Rounds:
Bear Crawl 100′
Walking Lunges 100′
Long Jumps 100′
Bear Crawl Backwards 100′
Sprint 100′

 

7) 5 Rounds:
*goal – everything unbroken and fast
20 Jumping lunges
15 Jumping Squats
10 Air Squats
5 Burpees
Rest 1:00

 

8) For time:
50 Squats
1:00 Plank hold
50 Push Ups
1:00 Plank hold
50 Sit Ups
1:00 Plank hold
50 Squats

 

9) For time:
Run 1 mile
Every 45 second perform 3 Burpees

 

10) 10min AMRAP
5 Long Jumps
5 Push ups
5 Tuck Jumps
5 Burpees

 

11) 7 Rounds:
20 Mountain Climbers
10 Burps (Burpee but keep hands on ground, chest still hits the ground, but no standing)
Run 200m

 

12) For time:
150 Squats
Run 1 mile
150 Squats

 

13) 12min AMRAP:
-increasing one rep each round
1 Burpee
1 Long Jump
1 Cartwheel

 

14) 4 Rounds:
Run 400m
50 Squats
Run 200m Backwards

 

15) 10min AMRAP:
25 Sit ups
:20 Hollow hold
15 V-ups
10 Supermans 
-at 10min perform 30 Burpees AFAP(as fast as possible)

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