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

WORK:
100m Inch Worm Walk
20 Bench Dips
Max Reps Push-Ups

INTENSITY:
Body Weight "Nick"

12 Rounds for Time:
10 Pistol Squats, Right
10 Jump Squats
10 Pistol Squats, Left
6 Handstand push-ups

RESET:
10 Minutes -
Test Handstand
If not confident with the handstand, do 10 minutes of handstand progression
Test Forward Roll Work
If not confident with the forward roll, do 10 minutes of forward roll
Work on Handstand to Forward Roll Progression:
http://gymnasticswod.com/content/handstand-forward-roll-progression


U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

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

WORK:
Work on your warm-up routine. Pay extra attention to opening up the hips today.

INTENSITY:
For Quality, Unbroken:

7 Toes to Bar
7 Pistol Squats
7 Cobra Push-Ups

Rest 2:00

14 Toes to Bar
14 Pistol Squats
14 Cobra Push-Ups

Rest 2:00

21 Toes to Bar
21 Pistol Squats
21 Cobra Push-Ups

Rest 2:00

28 Toes to Bar
28 Pistol Squats
28 Cobra Push-Ups

Rest 2:00

35 Toes to Bar
35 Pistol Squats
35 Cobra Push-Ups

Post numbers of unbroken reps for each exercise, in each round (i.e.T2B: 7,14,17,15,12)

RESET:
50' Inch Worm Push-Up
50' Bear Crawl
50' Crab Walk
50' Spiderman Lunge

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 6, Day 4

WORK:
100 Double Unders

INTENSITY:
10,9,8,7,6,5,4,3,2,1 rep rounds of
Pistol Squat
Box Jumps (20/12)

RESET:
2 Rounds of:
30 Second Bridge-Up Hold
20 Hollow Rocks
60 Second Plank
20 Bear Crawl Steps

Body Weight Workouts - Series 1, Week 4, Day 5

WORK:
3 Rounds of:
50' Alligator Walk
10 Leg Lifts
50' Inch Worm

INTENSITY:
Bodyweight “Diane”
21-15-9 reps of:
Pistol Squat
Box Jump (24/20)
Handstand push-ups




RESET:
2 Rounds, As Many Reps As Possible of each:
Clapping Push-Ups
Strict Pull-Ups
Knees to Elbows

Inch Worm

Alligator Walk

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 3

WORK:

Pistol Squat work, 10 minutes

WOD:
Strict Pull-Ups
7 Rounds, Max Reps

POST:
Strict Toes-to-Bar: 20 Reps
3 Rounds - 20 Hollow Rock, Rest 20 Seconds