Body Weight Workouts - Series 2, Week 4, Day 1

WORK:
2 Rounds of:
15 Diamond Push-Ups
15 Knees-to-Elbows
15 Cobra Pose to Downward Dog Pose

INTENSITY:
63-45-27 reps for time of:
Box Jump (24/20)
Flutterkick (1 Leg, 1 Rep)
Push-Up
Bench Dip

RESET:
2 Rounds of:
10 Samson Lunges
10 High Kicks, Left
60s Squat Bridge
10 High Kicks, Right
10 Air Squats

Box jumps are a terrific exercise for your legs and hips. They can be performed on just about any flat surface. They do a terrific job on your posterior chain – calves, quads, glutes, and hamstrings - as well

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 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