Body Weight Workouts - Series 2, Week 4, Day 6

WORK:
3 Rounds, 10 Reps of:
Suspended Push-Ups
Walking Lunge
Ring (Bench) Dips
Air Squat
Pull-Ups

INTENSITY:
Rest Day

RESET:
5 Rounds of:
800m
Rest 3:00

Penalty: Hold your splits between rounds to 3-5 seconds. 5 Walking Lunge steps for each second deviation above or below that your split range.

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 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 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

Body Weight Workouts - Series 1, Week 1, Day 7

WORK:

Free-Standing Handstand work, 10 minutes.

INTENSITY:
Tabata Squats - perform Tabata sets of the following squat/leg exercises
Air Squats
Walking Lunge
Jump Squats
Lateral Lunges

Tabata Sets - Each set is 4 minutes of exercise. At the start, perform as many reps as possible in 20 seconds, then take an immediate 10 second break. The clock does not stop. Intervals should proceed for 4 minutes as 20 seconds max effort, 10 seconds Rest, 20 seconds Max Effort, 10 seconds Rest, etc. Additionally, there is no break BETWEEN Tabata Sets, the clock should run continuously for 16 minutes.

RESET:
3 Rounds of:
10 Spiderman Lunges (hold 3 seconds each)
10 Suspended Inverted Ring Row
60 Second Plank

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

WORK:

2 Rounds of:
100' Bear Crawl
15 Push-Ups

INTENSITY:
EMOM/PYR (Pick Your Reps)*
7 Minutes each exercise.
Pull-Ups
Box Jumps (24/20)
Walking Lunge

*PYR (pronounced "pyre")- Pick Your Reps each round. It can be the same number or random each round. Attempt to complete that number of reps without rest or break in that round. Any round you complete the reps without break, that is your score for that round. If you have to take a break or rest, you receive no points for that round. REST the remainder of the minute.

Rest 1 minute between exercises.

Post your total SCORED reps for all three exercises as your final score.

RESET:
3 Rounds, 7 Reps of:
Suspension Rows
Uneven Push-Ups, Right
Uneven Push-Ups, Left
*Find a curb or elevated surface where you can put one hand higher than the other. Do push-ups.