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 2

WORK:
10 Rounds of:
1 Kipping Pull-Up
1 Toes-To-Bar

INTENSITY:
Body weight "Hope"

Three rounds of:
Burpees
Elevated Ring Row*
Box jump, 24" box
Jump Thruster/Jump Squat
Chest to bar Pull-ups

Body weight "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

*Elevated Ring Row - for Rx, make sure your feet are off the ground.

RESET:
30 V-Ups
30 Hollow Rocks
30 Flutter Kicks
30 Supine Bicycles

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 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 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 2

WORK:
2 Rounds of
Max Reps, Toes to Bar (before losing grip)
Rest 60 seconds;

Then:
Bottom to Bottom - Tabata Squats, 4 rounds (2 minutes)

INTENSITY:
Five rounds for time of:
Sandbag Overhead Walking Lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

RESET:
800m Jog
100 Sit-Ups

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 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 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