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