HOTEL WORKOUTS

From all of our travels (which is a lot) we have found that the majority of time your hotel will have some type of fitness center. Lets use it! These workouts aren't designed to crush people, they are more intended to give you a great workout while on the road. Something that will make you feel good so you can have a great day!

Ultimately lets start with this: 

Workouts while traveling and performed alone require a certain mentality. A mentality of...you against the dumbbell, you against the push ups, squats...or any other exercise or piece of equipment, and you want to WIN!!!

It is significantly more important to put yourself in a mindset to perform. My mind says, "walk in the hotel gym, kick my own butt, walk out and get ready for the day." Although this mentality is challenging to develop and have, it allows you to feel fully fulfilled when finished with your workout. This is truly the only way to be just as satisfied after a hotel workout as a normal CrossFit workout at your home gym. You don't have a coach or support system, be your own. 

Things to Note:

- See if you can play music off your iPhone.  No ear plugs they just get in the way.
- If you use a timer on your phone switch the auto lock off. 
- Scale accordingly (should be challenging but doable with good technique) 
- Hit it hard and always complete full range of motion
- Immediately get on the treadmill or bike when you walk in the door. Start walking or jogging then decide your workout…..don't sit there and  think about it, get your body moving ASAP! You should have a decent sweat before you start.


 

THE AVA SPECIAL

4 ROUNDS

Run 400 meter's
21 Ground to Overhead @ 97#'s

Rest 2 minutes and 53 seconds between rounds

'08 GAMES SPECIAL

21-15-9

Thruster w/45# dumbbells
Burpee

CASH OUT

Sprint at the highest incline and the fastest speed you can handle for 2 minutes

THE ASHLEY SPECIAL

FOR TIME

100 DB Push Press with 45# Dumbbells 

At the start of every minute perform 3 Burpees until you finish

THE JASON KHALIPA SPECIAL

30 seconds on 30 seconds off

Set a treadmill to the highest incline, speed starts at a jog for a while then at moderate for 3 minutes, more challenging for the next 3 minutes, very challenging for the next 3 minutes. Hard as hell for 1 minute.

15% incline and level 8.5mph is pretty legit. Total WORK time is 10 minutes.

THE MATT CHAN SPECIAL

EMOM

10 thrusters with 40# DB's
20 Double Unders

THE DARREN SPECIAL (CROSSFIT MAYHEM)

5 Rounds

Run 400 meters (Challenging Pace)
20 Hang Squat Cleans with 35# dumbbells
15 burpees

THE SPEALLER SPECIAL

FOR TIME

100 Hang Squat Clean Thrusters with 35# dumbbells
At the start of every minute perform 5 Burpees

AMRAP TRIPLET

AMRAP 5 minutes

7 Lat Pull Downs (Heavy)
10 Push Ups 

AMRAP 5 minutes

10 Alternating DB Snatches
10 Sit Ups

AMRAP 2 minutes

Jumping Air Squats

TABATA TRIPLET

4 ROUNDS

20 Sec. of Air Squats
10 Sec. of Rest

4 ROUNDS

20 Sec. of DB Push Ups with 45# Dumbbell
(pull right arm to chest w/dumbbell, push up, pull left arm to chest w/dumbbell)
10 Sec. of Rest

4 Rounds

20 Sec. Hollow Rock Hold
10 Sec. of Rest

BURPEE BURNER

FOR 10 MINs

Perform 6 Burpees every 30 seconds

Immediately after

FOR TIME

Run 1 Mile

SUN BANKS "HILLS"

8 ROUNDS

100m Sprints

*Find the steepest hill possible, the walk back down is your rest

DOXSa Burner

5 ROUNDS

15 Dumbbell Snatch 50/35

15 Burpees

 

 

Mord fustang

3 Rounds

Run800m

50 Air Squats

Zod Gilla

For time

10-9-8-7-6-5-4-3-2-1

Sit Ups

*100m sprint between each set

BOB MOSS

6 ROUNDS

10 Push Ups

10 Air Squat

10 Sit up

Banda Pear

FOR TIME

50 Walking Lunges

800m Run

50 Walking Lunges

"Tori-nator"

AMRAPx20

400m run

Max Rep HSPU

*Sub push ups

 

"Kevin-Bacon"

AMRAPx8

50m Buffet Shuttle

Eat 5 Pieces Bacon

*Post Score to members page