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 3, Day 5

WORK:
10 Minutes, Double Under work.
If you don't need to practice your Double Unders, perform the following pyramid:
50-40-30-20-10, Double Unders
Rest 30 seconds between sets.

Any time you MISS, repeat that step in the ladder until you complete it without a miss.

INTENSITY:
Rest Day

RESET:
30-20-10 Reps of:
Push-Ups
Sit-Ups
Walking Lunge (1 leg, 1 rep)

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

WORK:
10 minutes of leg and hip work. Work on 60 second holds and ROM with center splits, squat bridges, samson stretch, high kicks, etc.

INTENSITY:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Sandbag Cleans
20 Pull-ups
10 Handstand push-ups

RESET:
100 Suspended Mountain Climbers (1 leg, 1 rep)*

*If you do not have a suspension system, do 100 standard 4-count Mountain Climbers.

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 3, Day 4

WORK:

20 Hollow Rocks
15 Knees to Elbows
10 Toes to Bar

INTENSITY:
Bodyweight CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Split Squat Jumps (1 Leg, 1 Rep)
90 Double-unders
30 Muscle-ups
RESET:
3 Rounds, 10 Reps of:
Wall Kip-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kip-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep

Split Squat Jumps

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.

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

WORK:

3 Rounds, 20 Reps of:
Superman Rocks
(From Gymnastic WOD)

INTENSITY:
For time:
25 Handstand push-ups*
50 Toes-to-bar
Run 800 meters
75 Elevated Push-Ups
100 Bench Dips
150 Double-unders

*If you can not do HSPU, do push-ups with your feet elevated on a curb, chair, or table.

RESET:

10 Spiderman Lunge and 10 Second Hold (each leg)
3x10 Reps V-Ups

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

Welcome to the SVG FIT Body Weight Workout Program!

This is the first workout is to establish a baseline for your progression over the course of the next 6 weeks! Record the results and keep it for the end of the 6 weeks! Re-take this assessment and see how far you've come in that short time with our awesome circuit training!

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.