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

WORK:
For 10 Reps - Start in the push-up position and begin walking your hands out over your head. Go as far as you can extend your hands. When you feel like you can go no further, walk your hands back.

INTENSITY:
Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.

RESET:
Walk a cool down 400m
 10 High Kicks each leg
 60s Squat Bridge

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 5, Day 6

WORK:

5 Rounds of:
5 Bench Dips
5 Ring Rows
5 Diamond Push-Ups
No Rest

INTENSITY:
5 Rounds of:
30 Burpees
Rest 2 Minutes

Post times for each round, excluding two minute break

RESET:
2 Rounds of:
Walking Lunge, 50'
Cobra Pose, 60 second hold
Bear Crawl, 50'
Plank, 60 second hold

Body Weight Workouts - Series 1, Week 5, Day 2

WORK:

None. Be certain to still do your warm-up exercises!

WOD:
Bodyweight “Del”
For Time:
25 Burpees
400m Backwards Run
25 Strict Pull-Ups
400m Backwards Run
25 Handstand push-ups (or L-Push Ups)
400m Backwards Run
25 Chest-to-bar pull-ups
400m Backwards Run
25 Burpees


POST:
2 Rounds of:
15 Spiderman Lunges (1 leg, 1 rep)
Center Splits, 60 second hold
15 Sampson Stretch Lunges
Squat Bridge, 60 second h

 "U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna."

Body Weight Workouts - Series 1, Week 4, Day 6

WORK:
Any combination of 40 reps:
Sandbag Split Squat Jumps, each leg
Sandbag Swings
Sandbag Box Jumps

INTENSITY:
5 Rounds, For Quality of:
3 Sandbag Windmill, each arm
6 Inverted Ring Rows
9 Suspended Body Saw

RESET:
2 Rounds Of:
10 Scorpion Kicks
10 Clapping Push-Ups

Body Saw

Body Weight Workouts - Series 1, Week 4, Day 3

WORK:

Handstand Walk, 100m

If you fall, start your hands for your next attempt where your feet fell. This is a BIG accomplishment if you can complete it! Go for broke!

WOD:
Rest Day

POST:
Run 3 Miles

Body Weight Workouts - Series 1, Week 3, Day 7

WORK:

10 Minutes, alternating between Free-Standing Handstand (as long as possible) and 3 Cartwheels.

INTENSITY:
Three rounds for time of:
100 meter Bear Crawl -or- 50 SDHP with Sandbag
20 (GHD) Sit-Ups
10 Towel Pull-Ups

Submit times and exercises to comments!

RESET:
For Quality:
10 Skin the Cats
20 Suspended Knee Pull-Ins*
30 Suspended Mountain Climbers

*Start in the push-up position with your feet in the straps. Contract the abs to bring the feet in towards your elbows. You should end up in a pike position with your feet still suspended. Return to the suspended push-up position to complete one rep.

Body Weight Workouts - Series 1, Week 3, Day 6

WORK:

For 10 Minutes, work through at least 50 reps of the following:
Supine Bicycles Kicks
Hollow Rocks
Knees to Elbows

INTENSITY:
Rest Day

RESET:
3 Rounds, 10 Reps of:
Skin the Cats
High Kicks, Left Leg
High Kicks, Right Leg
50' Crab Walk

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

WORK:

2 Rounds of:
100' Bear Crawl
15 Push-Ups

INTENSITY:
EMOM/PYR (Pick Your Reps)*
7 Minutes each exercise.
Pull-Ups
Box Jumps (24/20)
Walking Lunge

*PYR (pronounced "pyre")- Pick Your Reps each round. It can be the same number or random each round. Attempt to complete that number of reps without rest or break in that round. Any round you complete the reps without break, that is your score for that round. If you have to take a break or rest, you receive no points for that round. REST the remainder of the minute.

Rest 1 minute between exercises.

Post your total SCORED reps for all three exercises as your final score.

RESET:
3 Rounds, 7 Reps of:
Suspension Rows
Uneven Push-Ups, Right
Uneven Push-Ups, Left
*Find a curb or elevated surface where you can put one hand higher than the other. Do push-ups.