Body Weight Workouts - Series 2, Week 6, Day 7

Assessment time! CONGRATULATIONS on making it to the end of Series 2! If you have completed the first and second series, you have gone through 12 weeks of strength building, calorie crushing, body weight workouts. You have increased your flexibility, range of motion, strength and endurance. In other words, you are a ROCK STAR!

How have you been doing through Series 2? Have you been keeping up the momentum? What sort of progress do you think you've made? We're back to the assessment today - knock it out and see how far you have come in 12 weeks!

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.

Body Weight Workouts - Series 2, Week 6, Day 3

WORK:

2 Rounds of:
 7 Pistol Squats, Right
 Max Reps Pull-Ups
 7 Pistol Squats, Left

INTENSITY:
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

RESET:
10 minutes - Work on Cartwheel progression
http://gymnasticswod.com/content/cartwheel-progression-pt1

Body Weight Workouts - Series 2, Week 5, Day 4

WORK:
Grip work -
 Max Pull-Up Bar dead hang (record seconds)
 50m Farmer's Carry, right hand
 50m Farmer's Carry, left hand
 (find something with an odd grip and fairly heavy)

INTENSITY:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RESET:
3 Rounds of:
50ft Alligator Walk
10 Reps "Cat" Pose

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 1, Week 6, Day 7

It is assessment time! Time to take a look at how far you have come in the last 6 weeks of body weight fitness training! Take the test and record your results! Keep it up and move on to Series 2!

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.

Body Weight Workouts - Series 1, Week 6, Day 3

WORK:
1 Mile Run

Roughly every 45 seconds, stop and perform 2 pistol squats. 1 each leg.

INTENSITY:
"The Chief" BW version
Max rounds in 9 minutes of:
3 Hip-Ups*
6 Push-ups
9 Air Squats

*Hip Ups - start in a seated position, sitting on top of your calves and feet. Your feet should be pointed to the rear, your knees out in front of you. With an explosive hip motion, kip with a force that allows you to bring your feet up underneath you and into the standing position.



RESET:
2 Rounds of:
10 High Kicks, Left
10m Handstand Walk
10 High Kicks, Right
10m Inch Worm

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

WORK:

2 Rounds of:
Pull-Up Bar Max Hang
Rest, 30 Seconds

INTENSITY:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

RESET:
800m Jog
Squat Bridge, 60s Hold
800m Jog
Sampson Lunge (Stretch), 10 reps (1 leg, 1 rep)

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 5

WORK:

10 Reps, Skin The Cat
10 Reps, Strict Toes to Bar

INTENSITY:
Bodyweight "Lynne"
5 Rounds, Max Reps of:
Push-Ups
Pull-Ups

Post total reps for both exercises and all rounds

RESET:
2 Rounds
1 Gasser
Rest 90 Seconds

* Starting on one side of a 50m circuit, an athlete will sprint across the field to the opposite side, turn and sprint back to original side, plant and sprint back to the opposite side, plant and sprint back to starting side once more. One side to another should be 50m. 1 full gasser will constitute four trips from side to side for a total of 200m.

Body Weight Workouts - Series 1, Week 3, Day 2

WORK:

10 Minutes, Pistol Squat work. If you do not need to work on development, perform:
3 Rounds, 10 reps of:
Pistols
Rest 30 Seconds

INTENSITY:
Rest Day

RESET:
5k Run - at every 4 minute interval, stop and perform:
 - 4 Spiderman Lunges (1 leg, 1 rep)
 - 10 Push-Ups
 - 25m Sprint, this re-intiates the run.

Body Weight Workouts - Series 1, Week 3, Day 1

WORK:

5 Rounds of
50m Sprints
50 Jumping Jacks
Rest 30 Seconds


INTENSITY:
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring (Bench) dips
Push-ups

RESET:
800m Jog
7 Reps, Skin the Cat and hold 15 seconds
14 Reps, Downward Facing Dog and hold 15 seconds

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.