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 3, Day 3

WORK:

Practice Hollow Rock for 10 minutes. If you have the hollow rock mastered:
Tabata Hollow Rock
20 Seconds On, 10 Seconds Off for 4 minutes

INTENSITY:
Bodyweight “Jerry”
For time:
Run 1 mile
150 Cliff Climber*
Run 1 mile

RESET:
For Quality
30 Suspended
30 Suspended Push-Ups
30 Air Squats

*Cliff Climber - Start in the push-up position. Be certain to contract the core, and do not round your back. One the first count, bring both knees explosively up to your elbows. Keep your chest up, do not let your head sag. Not doing so will put unnecessary strain your lower back. On the second count, explosively return both feet to the original push-up position. This constitutes one rep. Note: this movement could also be called a variant of "knees to elbows".