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

WORK:
100m Burpee Broad Jump

INTENSITY:
Body Weight "Amanda"

Three rounds, 18-14-10 rep rounds, for time of:
Burpee Pull-Up
Ring Dip / Bar Dip
HSPU (or L-Push-Up)
Jump Squats

RESET:
12 Pass-Throughs (PVC or dowel rod)
6 Skin-the-Cats and hold for 10 seconds
3 Wall Walk-Ups*

*Wall Walk-Up - with your feet against the wall, start in a push-up position. It does take some coordination, but place your feet on the wall and begin walking your hands back, keeping your body as straight as possible. As your hands walk back, your feet will need to "walk up" the wall.

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

WORK:
10 Minutes on the bar working on bar muscle-ups.
This is especially important if you weren't able to do them in yesterday's workout!

INTENSITY:
Rest Day

RESET:
2 Gassers

Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.

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

WORK:
2 Rounds, 10 Reps of:
Air Squat
AbMat Sit-Up
Superman Back-Extensions
Dips

INTENSITY:
Body weight version of Regionals WOD 6
For Time:
3 Rounds of:
Pistol Squats, 21 Reps
7 Bar Muscle-ups (Pull-Up Bar)
then,
3 rounds of:
21 Split Squat Jumps
21 Toes-to-bar
then,
200 foot Bear Crawl
28 Burpee box jumps, 24" box
200 foot Bear Crawl
3 Bar Muscle-ups

Scale Bar Muscle-Ups first to strict Chest-to-Bar Pull-Ups (with or without kip) @ 1:1
OR Kipping Pull-Ups @ 2:1

RESET:
10 Minutes of Hip and Leg Mobility work

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

WORK:

3 Rounds, 10 Reps of:
Suspended Push-Ups
Suspended Knees-to-Chest
Suspended Leg Swings (side to side)

INTENSITY:
21 Sandbag Jump Squats
15 Push-Ups
9 Dips
15 Sandbag Jump Squats
9 Push-Ups
6 Dips
9 Sandbag Jump Squats
6 Push-Ups
3 Dips

RESET:
Flexibility work, For Quality:
10 Spiderman Lunge Steps w/ 10 second hold
Center Splits, 2 Minute Hold
5 Skin The Cats

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