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 3, Day 4

WORK:
3 Rounds, 10 Reps of
Double Unders
Overhead Squat (with pvc pipe)
Push-Ups

INTENSITY:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Derived from CrossFit.com, 23 MAY 2012

RESET:
50' Bear Crawl
Squat Bridge, 60 Seconds
50' Bear Crawl
Hollow Rocks, Max Reps in 60 Seconds

Body Weight Workouts - Series 1, Week 5, Day 7

WORK:
50' Bear Crawl
10 Burpees
50' Crab Walk
10 Burpees

INTENSITY:
Five rounds for time of:
Underwater swim 25m
50 Air Squats

Penalty - For every time you have to come up for a breathe, add 5 burpees to the end of the TIMED workout.

Note - There SHOULD BE times when you have to come up as the workout plays out. Do not over do it on the breath holding!!!

If you do not have access to a pool, perform:
Five Rounds for time of:
25m Sprint
50 Air Squats
75 Jumping Jacks

RESET:
3 Rounds
5 Chest to Bar Pull-Ups
400m Jog

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 4

WORK:

3 Rounds of:
50' Walking Lunge
50' Bear Crawl

INTENSITY:
Complete as many reps as possible in 15 minutes of the following rep scheme:
3 Sandbag Jump Squats
3 L-Push-Ups
3 Chest to bar Pull-ups
6 Sandbag Jump Squats
6 L-Push-Ups
6 Chest to bar Pull-ups
9 Sandbag Jump Squats
9 L-Push-Ups
9 Chest to bar Pull-ups
12 Sandbag Jump Squats
12 L-Push-Ups
12 Chest to bar Pull-ups
15 Sandbag Jump Squats
15 L-Push-Ups
15 Chest to bar Pull-ups
18 Sandbag Jump Squats
18 L-Push-Ups
18 Chest to bar Pull-ups
21 Sandbag Jump Squats...
etc.

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

RESET:
2 Rounds, For Quality:
10 Lateral Lunges (1 leg, 1 rep)
Forward Splits, Right 30 second hold
10 Suspended Knees to Elbows
Forward Splits, Left 30 second hold

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.