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

WORK:
3 Rounds of:
Max Reps Push-Ups
Rest 60 Seconds

INTENSITY:
Rest Day

RESET:
30 Reps each of:
Cobra Push-Up
Supine Bicycle Kicks
1-Leg Hip Bridge (15 each side)

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

If he can do it, so can you!

WORK:
Skill work, 10 minutes - Pistol Squat
If you have already mastered the pistol squat, perform 15 reps, each leg.

INTENSITY:
7 Rounds, Max Reps of:
Sandbag Pull-Ups

*Make sure your sandbag is at least 20lbs for guys, 12lbs for gals. If you do not have a sandbag, perform Max Reps of Pull-Ups, then immediately drop for Max Reps Push-Ups

Post reps for each round.

RESET:
100m Walking Lunge
100 Supine Bicycles (1 Leg, 1 Rep)
100m Walking Lunges

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

WORK:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Air Squats
Rest 60 Seconds

INTENSITY:
21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

*If you can not do weighted back extensions, increase the number per round to 35
*If you can not do back extensions period, do 50 Superman Back-Extensions

Derived from CrossFit.com WOD, 10 MAY 2012.

RESET:
50 Supine Bicycle Kicks (one leg, one rep)
40 Toe Touches
30 Supine Bicycle Kicks
20 Toe Touches
10 V-Ups

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

WORK:

For 10 Minutes, work through at least 50 reps of the following:
Supine Bicycles Kicks
Hollow Rocks
Knees to Elbows

INTENSITY:
Rest Day

RESET:
3 Rounds, 10 Reps of:
Skin the Cats
High Kicks, Left Leg
High Kicks, Right Leg
50' Crab Walk