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 2, Day 4

WORK:

3 Rounds of:
Bear Crawl, 50'
5 Strict Pull-Ups
7 Squat Jumps
9 Sit-Ups

INTENSITY:
AMRAP, 18 minutes:
15 Box jumps, 24” box
12 "L" Push-Ups (See picture)
9 Toes-to-bar

RESET:
800m Jog
20 Bench Dips
50 Mountain Climbers (1 leg, 1 rep)

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

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

WORK:

3 Rounds, 20 Reps of:
Superman Rocks
(From Gymnastic WOD)

INTENSITY:
For time:
25 Handstand push-ups*
50 Toes-to-bar
Run 800 meters
75 Elevated Push-Ups
100 Bench Dips
150 Double-unders

*If you can not do HSPU, do push-ups with your feet elevated on a curb, chair, or table.

RESET:

10 Spiderman Lunge and 10 Second Hold (each leg)
3x10 Reps V-Ups

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