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VACATION TIMES ARE HERE

For you guys heading out for a vacation now make sure you plan in some fitness. It is a part of your life and now when you are free you have even more time.

We help people to plan their training also when traveling and keep them accountable. 

Here are some workouts to keep you warm.

Day 1. Run 2 k, 3 rounds 10 burpees, 20 squats, 30 sit ups, Run 2 K
Day 2: Amrap 10 min 10 push ups, 15 lunges
Day 3: Emom 12 min a) Handstand hold b) Mountain Climbers
Day 4: 10 k walk and work on mobility
Day 5: Run 1 k, 6 rounds 5 burpees, 10 squats, 15 sit ups, Run 1 k
Day 6: 100 burpees for time
Day 7: 10 min mobility, EMOM 10 min, a) Plank hold b) 10 pull ups / db rows
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Escapist CrossFit – BodyFitness


Metcon

Metcon (AMRAP – Reps)


32 rounds (16 rounds each movement, 4 people work on Cal, 4 work on Hollow)

30 sec work/30 sec pause

Max cal AB/Row

Hollow hold
Aim for consistency on the Cal, hopefully same number on every round
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Escapist CrossFit – CrossFit


Metcon

Metcon (No Measure)


10 min Squat mobility

E2MOM 16
4 Strict pullups + 8 pistols
8 Swing on bar/rings + 8 Rolling pistols
8 Swing into high knees + 8 pistols
4 kipping pullups + 8 Rolling pistols
Quality!

Metcon (Time)


21-15-9
Pullups
9-15-21
Wall balls

Start with and then on every minute: 2 burpees
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