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

WORK:5 Minutes Bridge work

5 Minutes Cartwheels
Shoulder Internal Rotation Work (see below)
(from Mobility WOD)

WOD:
Rest Day

POST:
Light Run, up to 15 minutes

Keep the work light and fun today. Don't over do anything. This is supposed to be your down day from heavy work.

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

WORK:

Pistol Squat work, 10 minutes

WOD:
Strict Pull-Ups
7 Rounds, Max Reps

POST:
Strict Toes-to-Bar: 20 Reps
3 Rounds - 20 Hollow Rock, Rest 20 Seconds

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

WORK:

2 Rounds of:
100' Bear Crawl
15 Push-Ups

INTENSITY:
EMOM/PYR (Pick Your Reps)*
7 Minutes each exercise.
Pull-Ups
Box Jumps (24/20)
Walking Lunge

*PYR (pronounced "pyre")- Pick Your Reps each round. It can be the same number or random each round. Attempt to complete that number of reps without rest or break in that round. Any round you complete the reps without break, that is your score for that round. If you have to take a break or rest, you receive no points for that round. REST the remainder of the minute.

Rest 1 minute between exercises.

Post your total SCORED reps for all three exercises as your final score.

RESET:
3 Rounds, 7 Reps of:
Suspension Rows
Uneven Push-Ups, Right
Uneven Push-Ups, Left
*Find a curb or elevated surface where you can put one hand higher than the other. Do push-ups.

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

Welcome to the SVG FIT Body Weight Workout Program!

This is the first workout is to establish a baseline for your progression over the course of the next 6 weeks! Record the results and keep it for the end of the 6 weeks! Re-take this assessment and see how far you've come in that short time with our awesome circuit training!

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.