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 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 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 4, Day 5

WORK:
3 Rounds of:
50' Alligator Walk
10 Leg Lifts
50' Inch Worm

INTENSITY:
Bodyweight “Diane”
21-15-9 reps of:
Pistol Squat
Box Jump (24/20)
Handstand push-ups




RESET:
2 Rounds, As Many Reps As Possible of each:
Clapping Push-Ups
Strict Pull-Ups
Knees to Elbows

Inch Worm

Alligator Walk