Home or Travel Workouts

WOD 1

Warm-Up:
Three rounds not for time of
20 jumping jacks
20 sit-ups
20 mountain climbers
20 air squats
Four rounds not for time of
30 seconds hollow rock
30 seconds Superman
30 seconds handstand (prop feet up on bed or chair and try to get torso as upright as possible)
Workout: 
15 minutes AMRAP
Run 200 meters (roughly 45-second effort at Rate Perceived Exertion 9).
15 hand-release push-ups
20 pistol squats (scale to air squats with an emphasis of shifting weight to alternating legs

WOD 2

Warm-Up:
2x 20 reps in place high knees (jogging pace)
Four rounds not for time of
30 seconds plank right arm
30 seconds plank left arm
10 inchworms
20 shoulder touches (from plank position)
Workout:
Four rounds for time
5 close grip pushups
10 V-ups
15 Air Squats
20 Mountain Climbers (10 per leg)
Rest one minute between efforts.

WOD 3

Warm-Up:
Three rounds not for time of
10 jumping air squats
3 alt lunges per leg
:30 second hold at bottom of pushup (1 inch off floor)
:30 second hollow body hold
Workout:
20 minute AMRAP (as many reps as possible)
10 (4 count flutter kicks)
10 pike pushups (hips at 45 degree angle, legs straight)
10 burpees over any object
10 jumping knee tucks (jump as high as possible and attempt to bring knees to chest)
10 alt reverse lunges (5 per leg)

WOD 4

Warm-Up:
30 seconds Superman
30 seconds handstand (prop feet up on bed or chair and try to get torso as upright as possible)
Workout:
16 minute alternating EMOM (every minute on the minute)
Min 1 – :45 Plank Hold
Min 2 – Max effort Hand Release Push-ups
Min 3 – :45 Wall Sit or hold at bottom of Air Squat (Hip crease below the knees)
Min 4 – Max effort Sit-ups