Body Weight Workouts - Series 2, Week 6, Day 7

Assessment time! CONGRATULATIONS on making it to the end of Series 2! If you have completed the first and second series, you have gone through 12 weeks of strength building, calorie crushing, body weight workouts. You have increased your flexibility, range of motion, strength and endurance. In other words, you are a ROCK STAR!

How have you been doing through Series 2? Have you been keeping up the momentum? What sort of progress do you think you've made? We're back to the assessment today - knock it out and see how far you have come in 12 weeks!

WORK:
10 Minutes, Mobility Work

INTENSITY:
Body Weight Fitness Test:
Max Reps, 2 minutes - Push-Up
Max Reps, 2 minutes - Sit-Up
Max Time, Plank
Max Time, 1 Mile Run

Take no more than 3 minutes between each exercise.

RESET:
10 Minutes, Suicide Sprints
10m increments over 30m course.

Body Weight Workouts - Series 2, Week 6, Day 6

WORK:
100m Inch Worm Walk
20 Bench Dips
Max Reps Push-Ups

INTENSITY:
Body Weight "Nick"

12 Rounds for Time:
10 Pistol Squats, Right
10 Jump Squats
10 Pistol Squats, Left
6 Handstand push-ups

RESET:
10 Minutes -
Test Handstand
If not confident with the handstand, do 10 minutes of handstand progression
Test Forward Roll Work
If not confident with the forward roll, do 10 minutes of forward roll
Work on Handstand to Forward Roll Progression:
http://gymnasticswod.com/content/handstand-forward-roll-progression


U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

Body Weight Workouts - Series 2, Week 6, Day 5

WORK:
2 Rounds of:
Max Effort Wall-Squat
15 Jump Squats

INTENSITY:
6 Rounds of:
12 Sandbag Squat and Throw
6 Strict Pull-Ups

RESET:
2 Rounds of:
20 Box Jumps
50 Supine Bicycle Kicks (1 Leg, 1 Rep)


Sandbag Squat and Throw

Body Weight Workouts - Series 2, Week 6, Day 4

WORK:

2 Rounds of:
1 mile Ruck (backpack) (40lbs/20lbs)
Rest 5:00


WOD:
Rest Day

RESET:
2 Rounds of:
Max Effort Plank
20 Hollow Rocks
Max L-Sit
Rest 30 seconds

Body Weight Workouts - Series 2, Week 6, Day 3

WORK:

2 Rounds of:
 7 Pistol Squats, Right
 Max Reps Pull-Ups
 7 Pistol Squats, Left

INTENSITY:
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

RESET:
10 minutes - Work on Cartwheel progression
http://gymnasticswod.com/content/cartwheel-progression-pt1

Body Weight Workouts - Series 2, Week 6, Day 2

WORK:
100m Burpee Broad Jump

INTENSITY:
Body Weight "Amanda"

Three rounds, 18-14-10 rep rounds, for time of:
Burpee Pull-Up
Ring Dip / Bar Dip
HSPU (or L-Push-Up)
Jump Squats

RESET:
12 Pass-Throughs (PVC or dowel rod)
6 Skin-the-Cats and hold for 10 seconds
3 Wall Walk-Ups*

*Wall Walk-Up - with your feet against the wall, start in a push-up position. It does take some coordination, but place your feet on the wall and begin walking your hands back, keeping your body as straight as possible. As your hands walk back, your feet will need to "walk up" the wall.

Body Weight Workouts - Series 2, Week 6, Day 1

WORK:
For 10 Reps - Start in the push-up position and begin walking your hands out over your head. Go as far as you can extend your hands. When you feel like you can go no further, walk your hands back.

INTENSITY:
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.

RESET:
Walk a cool down 400m
 10 High Kicks each leg
 60s Squat Bridge

Body Weight Workouts - Series 2, Week 5, Day 7

WORK:
21-15-9
Bench Dip
Diamond Push-Ups
Suspension Row

INTENSITY:
Rest Day

RESET:
"Short Tosh"
Run: 3 x (100m + 200m + 400m)

Tosh: Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

Body Weight Workouts - Series 2, Week 5, Day 6

WORK:
100m Bear Crawl
Max Reps Push-Ups

INTENSITY:
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

RESET:
2 Rounds:
Max Time L-Sit
Rest 60 Seconds

Body Weight Workouts - Series 2, Week 5, Day 5

WORK:
10 Single Arm Ring Row, Left
10 Ring Push-Ups
10 Single Arm Ring Row, Right
10 Ring Dips

INTENSITY:

For time:
15 foot Rope climb, 5 ascents
5 Jump Thrusters
5 HSPU
15 foot Rope climb, 4 ascents
6 Jump Thrusters
6 HSPU
15 foot Rope climb, 3 ascents
7 Jump Thrusters
7 HSPU
15 foot Rope climb, 2 ascents
8 Jump Thrusters
8 HSPU
15 foot Rope climb, 1 ascent
9 Jump Thrusters
9 HSPU

If you do not have a rope, perform:

For time:
15 Towel Pull-Ups
5 Jump Thrusters
5 HSPU
12 Towel Pull-Ups
6 Jump Thrusters
6 HSPU
9 Towel Pull-Ups
7 Jump Thrusters
7 HSPU
6 Towel Pull-Ups
8 Jump Thrusters
8 HSPU
3 Towel Pull-Ups
9 Jump Thrusters
9 HSPU

RESET:
2 Rounds of:
10 Suspended Knees to Chest
10 Hollow Rocks
10 Spiderman Lunges

Body Weight Workouts - Series 2, Week 5, Day 4

WORK:
Grip work -
 Max Pull-Up Bar dead hang (record seconds)
 50m Farmer's Carry, right hand
 50m Farmer's Carry, left hand
 (find something with an odd grip and fairly heavy)

INTENSITY:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RESET:
3 Rounds of:
50ft Alligator Walk
10 Reps "Cat" Pose

Body Weight Workouts - Series 2, Week 5, Day 3

WORK:
Consecutively perform 21 Reps of:
Flutterkicks
Leg Lifts
Toe Touches
Hip Bridges

Consecutively means WITHOUT STOPPING between exercises

WOD:
Rest Day

POST:
2 x 5k
Rest 10 to 15 minutes between sets. Keep splits between 0:45 and 1:00.

Body Weight Workouts - Series 2, Week 5, Day 2

WORK:
10 Rounds of:
1 Kipping Pull-Up
1 Toes-To-Bar

INTENSITY:
Body weight "Hope"

Three rounds of:
Burpees
Elevated Ring Row*
Box jump, 24" box
Jump Thruster/Jump Squat
Chest to bar Pull-ups

Body weight "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

*Elevated Ring Row - for Rx, make sure your feet are off the ground.

RESET:
30 V-Ups
30 Hollow Rocks
30 Flutter Kicks
30 Supine Bicycles

Body Weight Workouts - Series 2, Week 5, Day 1

WORK:
Work on your warm-up routine. Pay extra attention to opening up the hips today.

INTENSITY:
For Quality, Unbroken:

7 Toes to Bar
7 Pistol Squats
7 Cobra Push-Ups

Rest 2:00

14 Toes to Bar
14 Pistol Squats
14 Cobra Push-Ups

Rest 2:00

21 Toes to Bar
21 Pistol Squats
21 Cobra Push-Ups

Rest 2:00

28 Toes to Bar
28 Pistol Squats
28 Cobra Push-Ups

Rest 2:00

35 Toes to Bar
35 Pistol Squats
35 Cobra Push-Ups

Post numbers of unbroken reps for each exercise, in each round (i.e.T2B: 7,14,17,15,12)

RESET:
50' Inch Worm Push-Up
50' Bear Crawl
50' Crab Walk
50' Spiderman Lunge

Body Weight Workouts - Series 2, Week 4, Day 7

WORK:
Find some monkey bars.
Complete 2 Rounds of:
1 Monkey Bar Length
Max Reps Pull-Ups
1 Monkey Bar Length
5 Knees to Elbows

1 "Monkey Bar" rep is traveling the distance of the monkey bar set, grabbing/hitting every bar along the way. If you fall off the bar from one end to the other, that rep does not count.

Rest no more than 8 minutes before starting the WOD.

INTENSITY:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

RESET:
2 Rounds, for quality of:
15 Scorpion Kicks (one leg, one rep)
25 Cobra Push-Ups

Body Weight Workouts - Series 2, Week 4, Day 6

WORK:
3 Rounds, 10 Reps of:
Suspended Push-Ups
Walking Lunge
Ring (Bench) Dips
Air Squat
Pull-Ups

INTENSITY:
Rest Day

RESET:
5 Rounds of:
800m
Rest 3:00

Penalty: Hold your splits between rounds to 3-5 seconds. 5 Walking Lunge steps for each second deviation above or below that your split range.

Body Weight Workouts - Series 2, Week 4, Day 5

WORK:
2 Rounds of:
10 Suspended Push-Up+Knee Tuck
10 Suspended Row
50m Sprint

INTENSITY:
21-15-9 reps for time of:
Strict Pull-Up
Jump Thruster
Handstand push-ups

Body weight CrossFit workouts are terrific for getting out and knocking something out when you can't get to the box!

RESET:
50 V-Ups
50 Flutterkicks
50 Hollow Rock

Suspended Push-Up+Knee Tuck

Body Weight Workouts - Series 2, Week 4, Day 4

WORK:
3 Rounds of:
5 Clapping Push-Ups
10 Kipping Pull-Ups
15 Air Squats

INTENSITY:
Body Weight: Nancy
5 rounds for time of:
400 meter run
15 HSPU
15 Jump Squats

Post time to comments.

RESET:
2 Rounds of:
5 Hip-Ups
10 Supine Bicycles
15 Sit-Ups
20 Toe-Touches
25 V-Ups

Body Weight Workouts - Series 2, Week 4, Day 3

WORK:
3 Rounds of:
50ft Bear Crawl
10 Inch Worm Push-Ups
10 Walking Lunge Steps

INTENSITY:
"Death By Burpees"

With a continuously running clock do one burpees the first minute, two burpees the second minute, three burpees the third minute... continuing until you can no longer complete the allocated number of burpees within the minute.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

RESET:
100 Prone Knees-to-Elbows*

*Prone Knees-to-Elbows (aka Cliff Climbers) - Start in the Push-Up position, explosively and with as straight of back as possible, bring your knees up to touch your elbows (your feet will land on the ground). Explosively return to the push-up position. This is one rep.

Body Weight Workouts - Series 2, Week 4, Day 2

WORK:
3 Rounds, 10 Reps each of:
Bench Dips
Walking Lunge
V-Ups
and 50' Bear Crawl

INTENSITY:
Rest Day

RESET:
3 Rounds of:
800m
Rest 60 Seconds

Penalty: Hold splits within 3-5 seconds; else 2 Burpees per second outside split

Body Weight Workouts - Series 2, Week 4, Day 1

WORK:
2 Rounds of:
15 Diamond Push-Ups
15 Knees-to-Elbows
15 Cobra Pose to Downward Dog Pose

INTENSITY:
63-45-27 reps for time of:
Box Jump (24/20)
Flutterkick (1 Leg, 1 Rep)
Push-Up
Bench Dip

RESET:
2 Rounds of:
10 Samson Lunges
10 High Kicks, Left
60s Squat Bridge
10 High Kicks, Right
10 Air Squats

Box jumps are a terrific exercise for your legs and hips. They can be performed on just about any flat surface. They do a terrific job on your posterior chain – calves, quads, glutes, and hamstrings - as well

Body Weight Workouts - Series 2, Week 3, Day 7

WORK:
3 Rounds, 10 Reps each of:
Walking Lunge
Air Squat
Hollow Rock

INTENSITY:
Run 10k

Derived from CrossFit.com 30 MAY 2012

RESET:
2 Rounds of:
10 High Kicks, Right / Left
10 Back Kicks, Right / Left
Squat Bridge, 60 Seconds
6 Inchworm Push-Ups
6 Spiderman Walking Lunge Steps

Body Weight Workouts - Series 2, Week 3, Day 6

WORK:
100 Air Squats

INTENSITY:
21-15-9 reps for time of:
Sandbag Front squat*
Burpee
Pull-up

If you do not have a sandbag, do:

21-15-9 reps for time of:
Split Squat Jumps
Burpee
Pull-up

Derived from CrossFit.com WOD 29 MAY 2012.

RESET:
2 Rounds of
50 Mountain Climbers (1 leg, 1 rep)
Max Reps HSPU

Body Weight Workouts - Series 2, Week 3, Day 5

WORK:
10 Minutes, Double Under work.
If you don't need to practice your Double Unders, perform the following pyramid:
50-40-30-20-10, Double Unders
Rest 30 seconds between sets.

Any time you MISS, repeat that step in the ladder until you complete it without a miss.

INTENSITY:
Rest Day

RESET:
30-20-10 Reps of:
Push-Ups
Sit-Ups
Walking Lunge (1 leg, 1 rep)

Body Weight Workouts - Series 2, Week 3, Day 4

WORK:
3 Rounds, 10 Reps of
Double Unders
Overhead Squat (with pvc pipe)
Push-Ups

INTENSITY:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Derived from CrossFit.com, 23 MAY 2012

RESET:
50' Bear Crawl
Squat Bridge, 60 Seconds
50' Bear Crawl
Hollow Rocks, Max Reps in 60 Seconds

Body Weight Workouts - Series 2, Week 3, Day 3

WORK:
Max Time, Pull-Up Deadhang
400m Jog
Max Time, Bottom of the Air Squat
400m Jog

Rest no more than 5 minutes before:

INTENSITY:
Bodyweight Helen
3 Rounds for Time of:
Run 400m
21 Jump Squats*
12 Pull-Ups

* Place a marker or ring 1 foot above your extended arm reach. For all jump squats, you must touch this target.

RESET:
3 Rounds of:
9 Bar Kips - Just the kip, no pull-up
6 Hip Ups
3 Wall Walk-Ups

Body Weight Workouts - Series 2, Week 3, Day 2

WORK:
For 10 Minutes, practice tumbling: Cartwheel, Pike, Somersault, Tripod, etc.

INTENSITY:
"Jag 28"
Bodyweight version

For time:
Run 800 meters
28 Knees to Elbows
28 Strict Pull-ups
28 Burpee + Box Jump (30/24)
28 HSPU
28 Strict Pull-ups
Run 800 meters

Derived from CrossFit.com, 13 MAY 2012 "Jag 28"

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

RESET:
800m Light Jog

Body Weight Workouts - Series 2, Week 3, Day 1

WORK:
3 Rounds of:
Max Reps Push-Ups
Rest 60 Seconds

INTENSITY:
Rest Day

RESET:
30 Reps each of:
Cobra Push-Up
Supine Bicycle Kicks
1-Leg Hip Bridge (15 each side)

Body Weight Workouts - Series 2, Week 2, Day 7

WORK:
Perform 60 seconds of max reps of each of the following:
Double Unders
Flutterkicks
Air Squats

Rest for 2 minutes before moving to the WOD

INTENSITY:

Five rounds for time of:
Sandbag Squat Clean, 20 reps
Sandbag Split Squat Jumps, 20 reps (1 leg, 1 rep)

If you do not have a sandbag or at least a 20lbs weight, perform:

Five rounds for time of:
10 Dips
15 Burpees
20 Split Squat Jumps

RESET:
Rest no more than 4 minutes after the INTENSITY

Perform 60 seconds of max reps of each of the following:
Double Unders
Flutterkicks
Air Squats

Body Weight Workouts - Series 2, Week 2, Day 6

If he can do it, so can you!

WORK:
Skill work, 10 minutes - Pistol Squat
If you have already mastered the pistol squat, perform 15 reps, each leg.

INTENSITY:
7 Rounds, Max Reps of:
Sandbag Pull-Ups

*Make sure your sandbag is at least 20lbs for guys, 12lbs for gals. If you do not have a sandbag, perform Max Reps of Pull-Ups, then immediately drop for Max Reps Push-Ups

Post reps for each round.

RESET:
100m Walking Lunge
100 Supine Bicycles (1 Leg, 1 Rep)
100m Walking Lunges

Body Weight Workouts - Series 2, Week 2, Day 5

WORK:
10 minutes of leg and hip work. Work on 60 second holds and ROM with center splits, squat bridges, samson stretch, high kicks, etc.

INTENSITY:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Sandbag Cleans
20 Pull-ups
10 Handstand push-ups

RESET:
100 Suspended Mountain Climbers (1 leg, 1 rep)*

*If you do not have a suspension system, do 100 standard 4-count Mountain Climbers.

Body Weight Workouts - Series 2, Week 2, Day 4

Suspended Pike

WORK:
For Quality, 2 Rounds of:
25 Suspended Pikes
50 Suspended Mountain Climbers (1 leg, 1 rep)

INTENSITY:
Rest Day

RESET:
3 x 1200m Run
Rest 3:00 min between sets

Body Weight Workouts - Series 2, Week 2, Day 3

WORK:
For Quality
3 Rounds, 10 Reps each of:
Push-Ups
Pull-Ups
Sit-Ups

INTENSITY:
2 Rounds For Time:
50 Air Squats
40 Flutterkicks
30 Walking Lunges
20 Leg Lifts
10 Burpees

RESET:
1 Mile Jog
Every 400m:
 20 Hollow Rocks

Body Weight Workouts - Series 2, Week 2, Day 1

WORK:
3 Rounds, 10 Reps of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

INTENSITY:
Body Weight "Brian"
3 Rounds for Time of:
15 Towel Pull-Ups
50 Sandbag Jump Squats

RESET:
Jog 800m
Complete 15 Reps each of:
Superman Back Extensions
Spiderman Lunge
Cobra Push-Up
Then;
Max Reps Push-Ups

Body Weight Workouts - Series 2, Week 1, Day 7

WORK:
3 Rounds, 10 Reps of:
Sweat Angels, Suspension Trainer
Suspension Push-Ups (as per ring push-ups)
Overhead Triceps Extension, Suspension Trainer

"Sweat Angel" - using a suspension trainer (TRX, etc), hold yourself at an outward angle, where your feet are behind your shoulders. With your arms fully extended above you (and holding onto the ST), slowly bring your arms around and down to your waist in a motion similar to that of making a SNOW ANGEL (hence the name). Be aware this exercise takes a tremendous amount of upper body strength and you may need to rock back on your heels a bit to get the reps completed at first.

INTENSITY:
Tabata
32 Intervals, 20s On, 10s Off
Squats

Post total reps to comments.

Derived from CrossFit.com 14 MAY 2012

RESET:
2 Rounds
50' Spiderman Lunge
60s Squat Bridge
60s Cobra Pose

Overhead Triceps Extension

Body Weight Workouts - Series 2, Week 1, Day 6

WORK:
10 Minutes on the bar working on bar muscle-ups.
This is especially important if you weren't able to do them in yesterday's workout!

INTENSITY:
Rest Day

RESET:
2 Gassers

Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.

Body Weight Workouts - Series 2, Week 1, Day 5

WORK:
2 Rounds, 10 Reps of:
Air Squat
AbMat Sit-Up
Superman Back-Extensions
Dips

INTENSITY:
Body weight version of Regionals WOD 6
For Time:
3 Rounds of:
Pistol Squats, 21 Reps
7 Bar Muscle-ups (Pull-Up Bar)
then,
3 rounds of:
21 Split Squat Jumps
21 Toes-to-bar
then,
200 foot Bear Crawl
28 Burpee box jumps, 24" box
200 foot Bear Crawl
3 Bar Muscle-ups

Scale Bar Muscle-Ups first to strict Chest-to-Bar Pull-Ups (with or without kip) @ 1:1
OR Kipping Pull-Ups @ 2:1

RESET:
10 Minutes of Hip and Leg Mobility work

Body Weight Workouts - Series 2, Week 1, Day 4

WORK:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Air Squats
Rest 60 Seconds

INTENSITY:
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

*If you can not do weighted back extensions, increase the number per round to 35
*If you can not do back extensions period, do 50 Superman Back-Extensions

Derived from CrossFit.com WOD, 10 MAY 2012.

RESET:
50 Supine Bicycle Kicks (one leg, one rep)
40 Toe Touches
30 Supine Bicycle Kicks
20 Toe Touches
10 V-Ups

Body Weight Workouts - Series 2, Week 1, Day 3

WORK:
2 Rounds,
Max Reps Push-Ups
Max Reps Hollow Rock
Rest 60 Seconds

INTENSITY:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

RESET:
10 Reps Samson Lunge and Hold 10 Seconds
60s Cobra Pose
60s Downward Dog Pose
60 Bear Crawl Steps

Body Weight Workouts - Series 2, Week 1, Day 2

WORK:
100' Handstand Walk
When (if) you fall, start up again placing your hands where your feet fell. In cases where your feet fell in front of you (ouch), start where your hands were.

INTENSITY:
Rest Day

RESET:
Ruck 5 miles w/ 25# pack
-or-
Run 5k 

Body Weight Workouts - Series 2, Week 1, Day 1

WORK:
5x100m Sprints

Rest no more than 5 minutes before starting the WOD

INTENSITY:
Complete the following every minute for as long as possible:
8 Air Squats
1+1 Burpee

Start the first round with 1 Burpee. Every minute add +1 Burpee until you can no longer complete the reps within one minute's time.

RESET:
60 Second Plank
50 Supine Bicycles
40 V-Ups
30 Flutterkicks (4-Count)
20 Hollow Rocks

Body Weight Workouts - Series 1, Week 6, Day 7

It is assessment time! Time to take a look at how far you have come in the last 6 weeks of body weight fitness training! Take the test and record your results! Keep it up and move on to Series 2!

WORK:
10 Minutes, Mobility Work

INTENSITY:
Body Weight Fitness Test:
Max Reps, 2 minutes - Push-Up
Max Reps, 2 minutes - Sit-Up
Max Time, Plank
Max Time, 1 Mile Run

Take no more than 3 minutes between each exercise.

RESET:
10 Minutes, Suicide Sprints
10m increments over 30m course.

Body Weight Workouts - Series 1, Week 6, Day 6

WORK:
Max Reps Push-Ups
Rest 5 minutes

INTENSITY:
Four rounds for time of:
Sandbag Get-Up, 10 reps
Sandbag Jump Squats, 10 Reps
200 foot Sprint

No Sandbag Version:
Four rounds for time of:
10 HSPU
20 Squat Jumps
200 foot Sprint
RESET:
3 Rounds of:
10 Strict Knees to Elbows
10 Strict Pull-Ups
10 Hollow Rock
10 Cobra Push-Ups

Body Weight Workouts - Series 1, Week 6, Day 5

WORK:
400m Walking Lunge

INTENSITY:
REST DAY

RESET:
60 Second Cobra pose
60 Cobra Push-Ups
60 Second Handstand
60 Hollow Rocks

Body Weight Workouts - Series 1, Week 6, Day 4

WORK:
100 Double Unders

INTENSITY:
10,9,8,7,6,5,4,3,2,1 rep rounds of
Pistol Squat
Box Jumps (20/12)

RESET:
2 Rounds of:
30 Second Bridge-Up Hold
20 Hollow Rocks
60 Second Plank
20 Bear Crawl Steps

Body Weight Workouts - Series 1, Week 6, Day 3

WORK:
1 Mile Run

Roughly every 45 seconds, stop and perform 2 pistol squats. 1 each leg.

INTENSITY:
"The Chief" BW version
Max rounds in 9 minutes of:
3 Hip-Ups*
6 Push-ups
9 Air Squats

*Hip Ups - start in a seated position, sitting on top of your calves and feet. Your feet should be pointed to the rear, your knees out in front of you. With an explosive hip motion, kip with a force that allows you to bring your feet up underneath you and into the standing position.



RESET:
2 Rounds of:
10 High Kicks, Left
10m Handstand Walk
10 High Kicks, Right
10m Inch Worm

Body Weight Workouts - Series 1, Week 6, Day 2

WORK:
2 Rounds of
Max Reps, Toes to Bar (before losing grip)
Rest 60 seconds;

Then:
Bottom to Bottom - Tabata Squats, 4 rounds (2 minutes)

INTENSITY:
Five rounds for time of:
Sandbag Overhead Walking Lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

RESET:
800m Jog
100 Sit-Ups

Body Weight Workouts - Series 1, Week 6, Day 1

WORK:
3 Rounds of:
50' Bear Crawl, every 3 steps perform 5 push-ups.

INTENSITY:
Rest Day

RESET:
2 Rounds of:
20 Samson Lunges
20 Cobra Push-Ups
20 Hollow Rocks

Body Weight Workouts - Series 1, Week 5, Day 7

WORK:
50' Bear Crawl
10 Burpees
50' Crab Walk
10 Burpees

INTENSITY:
Five rounds for time of:
Underwater swim 25m
50 Air Squats

Penalty - For every time you have to come up for a breathe, add 5 burpees to the end of the TIMED workout.

Note - There SHOULD BE times when you have to come up as the workout plays out. Do not over do it on the breath holding!!!

If you do not have access to a pool, perform:
Five Rounds for time of:
25m Sprint
50 Air Squats
75 Jumping Jacks

RESET:
3 Rounds
5 Chest to Bar Pull-Ups
400m Jog

Body Weight Workouts - Series 1, Week 5, Day 6

WORK:

5 Rounds of:
5 Bench Dips
5 Ring Rows
5 Diamond Push-Ups
No Rest

INTENSITY:
5 Rounds of:
30 Burpees
Rest 2 Minutes

Post times for each round, excluding two minute break

RESET:
2 Rounds of:
Walking Lunge, 50'
Cobra Pose, 60 second hold
Bear Crawl, 50'
Plank, 60 second hold