Body Weight Workouts - Series 2, Week 5, Day 7

WORK:
21-15-9
Bench Dip
Diamond Push-Ups
Suspension Row

INTENSITY:
Rest Day

RESET:
"Short Tosh"
Run: 3 x (100m + 200m + 400m)

Tosh: Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)

Body Weight Workouts - Series 2, Week 5, Day 6

WORK:
100m Bear Crawl
Max Reps Push-Ups

INTENSITY:
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

RESET:
2 Rounds:
Max Time L-Sit
Rest 60 Seconds

Body Weight Workouts - Series 2, Week 5, Day 5

WORK:
10 Single Arm Ring Row, Left
10 Ring Push-Ups
10 Single Arm Ring Row, Right
10 Ring Dips

INTENSITY:

For time:
15 foot Rope climb, 5 ascents
5 Jump Thrusters
5 HSPU
15 foot Rope climb, 4 ascents
6 Jump Thrusters
6 HSPU
15 foot Rope climb, 3 ascents
7 Jump Thrusters
7 HSPU
15 foot Rope climb, 2 ascents
8 Jump Thrusters
8 HSPU
15 foot Rope climb, 1 ascent
9 Jump Thrusters
9 HSPU

If you do not have a rope, perform:

For time:
15 Towel Pull-Ups
5 Jump Thrusters
5 HSPU
12 Towel Pull-Ups
6 Jump Thrusters
6 HSPU
9 Towel Pull-Ups
7 Jump Thrusters
7 HSPU
6 Towel Pull-Ups
8 Jump Thrusters
8 HSPU
3 Towel Pull-Ups
9 Jump Thrusters
9 HSPU

RESET:
2 Rounds of:
10 Suspended Knees to Chest
10 Hollow Rocks
10 Spiderman Lunges

Body Weight Workouts - Series 2, Week 5, Day 4

WORK:
Grip work -
 Max Pull-Up Bar dead hang (record seconds)
 50m Farmer's Carry, right hand
 50m Farmer's Carry, left hand
 (find something with an odd grip and fairly heavy)

INTENSITY:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RESET:
3 Rounds of:
50ft Alligator Walk
10 Reps "Cat" Pose

Body Weight Workouts - Series 2, Week 4, Day 7

WORK:
Find some monkey bars.
Complete 2 Rounds of:
1 Monkey Bar Length
Max Reps Pull-Ups
1 Monkey Bar Length
5 Knees to Elbows

1 "Monkey Bar" rep is traveling the distance of the monkey bar set, grabbing/hitting every bar along the way. If you fall off the bar from one end to the other, that rep does not count.

Rest no more than 8 minutes before starting the WOD.

INTENSITY:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

RESET:
2 Rounds, for quality of:
15 Scorpion Kicks (one leg, one rep)
25 Cobra Push-Ups

Body Weight Workouts - Series 2, Week 4, Day 6

WORK:
3 Rounds, 10 Reps of:
Suspended Push-Ups
Walking Lunge
Ring (Bench) Dips
Air Squat
Pull-Ups

INTENSITY:
Rest Day

RESET:
5 Rounds of:
800m
Rest 3:00

Penalty: Hold your splits between rounds to 3-5 seconds. 5 Walking Lunge steps for each second deviation above or below that your split range.

Body Weight Workouts - Series 2, Week 4, Day 3

WORK:
3 Rounds of:
50ft Bear Crawl
10 Inch Worm Push-Ups
10 Walking Lunge Steps

INTENSITY:
"Death By Burpees"

With a continuously running clock do one burpees the first minute, two burpees the second minute, three burpees the third minute... continuing until you can no longer complete the allocated number of burpees within the minute.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

RESET:
100 Prone Knees-to-Elbows*

*Prone Knees-to-Elbows (aka Cliff Climbers) - Start in the Push-Up position, explosively and with as straight of back as possible, bring your knees up to touch your elbows (your feet will land on the ground). Explosively return to the push-up position. This is one rep.

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 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 1, Week 6, Day 1

WORK:
3 Rounds of:
50' Bear Crawl, every 3 steps perform 5 push-ups.

INTENSITY:
Rest Day

RESET:
2 Rounds of:
20 Samson Lunges
20 Cobra Push-Ups
20 Hollow Rocks

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 1

WORK:

200m Walking Lunge

WOD:
For Time, 42, 30, 18 Reps of:
Split Squat Jump
Toes to Bar
Cobra Push-Up

POST:
Squat Bridge, 60s hold
30 Suspended Mountain Climbers, 1 leg, 1 rep
Center Splits, 60s hold
30 Suspended Push-Ups

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

WORK:

2 Rounds of:
100' Backwards Bear Crawl
15 Cliff Climbers

INTENSITY:
5 Rounds for Time of:
21 Sandbag Get-Ups
400m Run



RESET:
2 Rounds of:
Max Push-Ups
15 Push-Pikes*
20 Air Squats

* Push-Pike - start in the push-up position, raise the hips up and bring the head through the shoulders to maximum contraction. Return to the push-up position without letting the hips sag. This is one rep.

Body Weight Workouts - Series 1, Week 3, Day 5

WORK:

10 Reps, Skin The Cat
10 Reps, Strict Toes to Bar

INTENSITY:
Bodyweight "Lynne"
5 Rounds, Max Reps of:
Push-Ups
Pull-Ups

Post total reps for both exercises and all rounds

RESET:
2 Rounds
1 Gasser
Rest 90 Seconds

* Starting on one side of a 50m circuit, an athlete will sprint across the field to the opposite side, turn and sprint back to original side, plant and sprint back to the opposite side, plant and sprint back to starting side once more. One side to another should be 50m. 1 full gasser will constitute four trips from side to side for a total of 200m.

Body Weight Workouts - Series 1, Week 2, Day 7

WORK:

3 Rounds of:
10 Walking Lunges
10 Alligator Push-Ups
10 Suspended Mountain Climbers

INTENSITY:
Bodyweight “Michael”
Three rounds for time of:
Run 800 meters
50 Supermans
50 Sit-ups

RESET:
2 Rounds of:
10 Bend and Bounce
10 Sampson Stretch
10 Squat Jumps

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

WORK:

3 Rounds, 10 Reps each of:
Ring Rows
Bench Dips
Ring Push-Ups

INTENSITY:
Bodyweight “Klepto”, RIP
4 rounds for time of:
27 Box jumps, 24” box
20 Burpees
11 Jump Squats
11 Cliff Climbers*

*Cliff Climber - start in the push-up position, explosively bring both knees up to touch the elbows, and return quickly to the push-up position. This is one rep.

RESET:
1 Mile Run
10 Spiderman Lunges (each leg)
Squat Bridge, 120 Second

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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 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.