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 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 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 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 5, Day 5

WORK:

2 Rounds of:
Pull-Up Bar Max Hang
Rest, 30 Seconds

INTENSITY:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

RESET:
800m Jog
Squat Bridge, 60s Hold
800m Jog
Sampson Lunge (Stretch), 10 reps (1 leg, 1 rep)

Body Weight Workouts - Series 1, Week 5, Day 4

The Sampson Lunge / Stretch

WORK:
10 Minutes, Handstand work

- Work on getting comfortable standing on your hands. If that is doing wall walk-ups for 10 minutes, great. If that's kicking up against the wall into a hand stand, do that. If that means practicing hand stand walk...you get the idea.

INTENSITY:
Rest Day

RESET:
For Quality, complete 3 rounds of:
5 Bodyweight Man Makers
10 Air Squats
15 Sampson Lunges (1 leg, 1 rep)

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

WORK:

2 Rounds of:
50' Inchworm Push-Up
15 Suspended Push-Up position to Pike position*
50' Broad Jump
30 Suspended Mountain Climbers

INTENSITY:
Bodyweight "DT"
5 Rounds for Time of:
12 Pistol Squats (either leg)
9 Air Squat + Chest to Bar Pull-Up*
6 Handstand Push-Up
30 Double Unders

Post your load for the sandbag and times.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.**

RESET:
100 Flutterkicks (1 leg, 1 rep)
2 Rounds of 20 seconds on / 10 seconds off: Air Squat
10 Spiderman Lunges (each leg)

*Air Squat + Chest to Bar Pull-Up: Must complete one air squat, then launch explosively enough to jump, grab the bar, and complete one Chest-to-Bar pull-up. Drop from the bar, repeat.

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

WORK:

Free-Standing Handstand work, 10 minutes.

INTENSITY:
Tabata Squats - perform Tabata sets of the following squat/leg exercises
Air Squats
Walking Lunge
Jump Squats
Lateral Lunges

Tabata Sets - Each set is 4 minutes of exercise. At the start, perform as many reps as possible in 20 seconds, then take an immediate 10 second break. The clock does not stop. Intervals should proceed for 4 minutes as 20 seconds max effort, 10 seconds Rest, 20 seconds Max Effort, 10 seconds Rest, etc. Additionally, there is no break BETWEEN Tabata Sets, the clock should run continuously for 16 minutes.

RESET:
3 Rounds of:
10 Spiderman Lunges (hold 3 seconds each)
10 Suspended Inverted Ring Row
60 Second Plank

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

WORK:

3 Rounds of:
Bear Crawl 50'
10 Push-Ups

INTENSITY:
AMRAP 15 Minutes:
Air Squat  30 Reps
2 Air Squats + Bar Touch 30 Reps
Burpee + Toes to Bar 30 Reps
2 Burpee + Toes to Bar As Many Reps As Possible

Example - "Air Squat + Bar Touch" - Complete one air squat, then jump up touch the pull-up bar or some object located approximately 12" about the athlete's highest reach. This is ONE REP of the 30.

Set the clock to count down from 15 minutes. Complete as many reps in the above sequence as possible until time expires.

RESET:
Max Reps Ring Dips x 1
100 Flutterkicks