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 2, Day 5

WORK:
10 minutes of leg and hip work. Work on 60 second holds and ROM with center splits, squat bridges, samson stretch, high kicks, etc.

INTENSITY:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Sandbag Cleans
20 Pull-ups
10 Handstand push-ups

RESET:
100 Suspended Mountain Climbers (1 leg, 1 rep)*

*If you do not have a suspension system, do 100 standard 4-count Mountain Climbers.

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

Suspended Pike

WORK:
For Quality, 2 Rounds of:
25 Suspended Pikes
50 Suspended Mountain Climbers (1 leg, 1 rep)

INTENSITY:
Rest Day

RESET:
3 x 1200m Run
Rest 3:00 min between sets

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

WORK:
For Quality
3 Rounds, 10 Reps each of:
Push-Ups
Pull-Ups
Sit-Ups

INTENSITY:
2 Rounds For Time:
50 Air Squats
40 Flutterkicks
30 Walking Lunges
20 Leg Lifts
10 Burpees

RESET:
1 Mile Jog
Every 400m:
 20 Hollow Rocks

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

WORK:
3 Rounds, 10 Reps of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

INTENSITY:
Body Weight "Brian"
3 Rounds for Time of:
15 Towel Pull-Ups
50 Sandbag Jump Squats

RESET:
Jog 800m
Complete 15 Reps each of:
Superman Back Extensions
Spiderman Lunge
Cobra Push-Up
Then;
Max Reps Push-Ups

Body Weight Workouts - Series 2, Week 1, Day 7

WORK:
3 Rounds, 10 Reps of:
Sweat Angels, Suspension Trainer
Suspension Push-Ups (as per ring push-ups)
Overhead Triceps Extension, Suspension Trainer

"Sweat Angel" - using a suspension trainer (TRX, etc), hold yourself at an outward angle, where your feet are behind your shoulders. With your arms fully extended above you (and holding onto the ST), slowly bring your arms around and down to your waist in a motion similar to that of making a SNOW ANGEL (hence the name). Be aware this exercise takes a tremendous amount of upper body strength and you may need to rock back on your heels a bit to get the reps completed at first.

INTENSITY:
Tabata
32 Intervals, 20s On, 10s Off
Squats

Post total reps to comments.

Derived from CrossFit.com 14 MAY 2012

RESET:
2 Rounds
50' Spiderman Lunge
60s Squat Bridge
60s Cobra Pose

Overhead Triceps Extension

Body Weight Workouts - Series 2, Week 1, Day 6

WORK:
10 Minutes on the bar working on bar muscle-ups.
This is especially important if you weren't able to do them in yesterday's workout!

INTENSITY:
Rest Day

RESET:
2 Gassers

Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four trips side to side for a total of 200 meters.

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 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 2, Week 1, Day 3

WORK:
2 Rounds,
Max Reps Push-Ups
Max Reps Hollow Rock
Rest 60 Seconds

INTENSITY:
Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

RESET:
10 Reps Samson Lunge and Hold 10 Seconds
60s Cobra Pose
60s Downward Dog Pose
60 Bear Crawl Steps

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

WORK:
100' Handstand Walk
When (if) you fall, start up again placing your hands where your feet fell. In cases where your feet fell in front of you (ouch), start where your hands were.

INTENSITY:
Rest Day

RESET:
Ruck 5 miles w/ 25# pack
-or-
Run 5k 

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

WORK:
5x100m Sprints

Rest no more than 5 minutes before starting the WOD

INTENSITY:
Complete the following every minute for as long as possible:
8 Air Squats
1+1 Burpee

Start the first round with 1 Burpee. Every minute add +1 Burpee until you can no longer complete the reps within one minute's time.

RESET:
60 Second Plank
50 Supine Bicycles
40 V-Ups
30 Flutterkicks (4-Count)
20 Hollow Rocks

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 6

WORK:
Max Reps Push-Ups
Rest 5 minutes

INTENSITY:
Four rounds for time of:
Sandbag Get-Up, 10 reps
Sandbag Jump Squats, 10 Reps
200 foot Sprint

No Sandbag Version:
Four rounds for time of:
10 HSPU
20 Squat Jumps
200 foot Sprint
RESET:
3 Rounds of:
10 Strict Knees to Elbows
10 Strict Pull-Ups
10 Hollow Rock
10 Cobra Push-Ups

Body Weight Workouts - Series 1, Week 6, Day 5

WORK:
400m Walking Lunge

INTENSITY:
REST DAY

RESET:
60 Second Cobra pose
60 Cobra Push-Ups
60 Second Handstand
60 Hollow Rocks

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 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 6, Day 2

WORK:
2 Rounds of
Max Reps, Toes to Bar (before losing grip)
Rest 60 seconds;

Then:
Bottom to Bottom - Tabata Squats, 4 rounds (2 minutes)

INTENSITY:
Five rounds for time of:
Sandbag Overhead Walking Lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

RESET:
800m Jog
100 Sit-Ups

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

WORK:
3 Rounds of:
50' Bear Crawl, every 3 steps perform 5 push-ups.

INTENSITY:
Rest Day

RESET:
2 Rounds of:
20 Samson Lunges
20 Cobra Push-Ups
20 Hollow Rocks

Body Weight Workouts - Series 1, Week 5, Day 7

WORK:
50' Bear Crawl
10 Burpees
50' Crab Walk
10 Burpees

INTENSITY:
Five rounds for time of:
Underwater swim 25m
50 Air Squats

Penalty - For every time you have to come up for a breathe, add 5 burpees to the end of the TIMED workout.

Note - There SHOULD BE times when you have to come up as the workout plays out. Do not over do it on the breath holding!!!

If you do not have access to a pool, perform:
Five Rounds for time of:
25m Sprint
50 Air Squats
75 Jumping Jacks

RESET:
3 Rounds
5 Chest to Bar Pull-Ups
400m Jog

Body Weight Workouts - Series 1, Week 5, Day 6

WORK:

5 Rounds of:
5 Bench Dips
5 Ring Rows
5 Diamond Push-Ups
No Rest

INTENSITY:
5 Rounds of:
30 Burpees
Rest 2 Minutes

Post times for each round, excluding two minute break

RESET:
2 Rounds of:
Walking Lunge, 50'
Cobra Pose, 60 second hold
Bear Crawl, 50'
Plank, 60 second hold

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 5, Day 4

The Sampson Lunge / Stretch

WORK:
10 Minutes, Handstand work

- Work on getting comfortable standing on your hands. If that is doing wall walk-ups for 10 minutes, great. If that's kicking up against the wall into a hand stand, do that. If that means practicing hand stand walk...you get the idea.

INTENSITY:
Rest Day

RESET:
For Quality, complete 3 rounds of:
5 Bodyweight Man Makers
10 Air Squats
15 Sampson Lunges (1 leg, 1 rep)

Body Weight Workouts - Series 1, Week 5, Day 3



Remember when you felt this boundless energy? You can again!

WORK:
2 Rounds of:
10 Suspended Body Saws
20 Suspended Mountain Climbers (1 leg, 1 rep)

INTENSITY:
For Time, 200 Reps of:
Suspended Squat and Row

If you do not have a suspension trainer:
For Time, 200 Reps of:
Jump Squats

RESET:
2 Rounds of:
10 Spider-Man Lunges
10 Cobra Push-Ups
60s Plow Pose

Suspended Squat and Row

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

WORK:

None. Be certain to still do your warm-up exercises!

WOD:
Bodyweight “Del”
For Time:
25 Burpees
400m Backwards Run
25 Strict Pull-Ups
400m Backwards Run
25 Handstand push-ups (or L-Push Ups)
400m Backwards Run
25 Chest-to-bar pull-ups
400m Backwards Run
25 Burpees


POST:
2 Rounds of:
15 Spiderman Lunges (1 leg, 1 rep)
Center Splits, 60 second hold
15 Sampson Stretch Lunges
Squat Bridge, 60 second h

 "U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna."

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

WORK:

200m Walking Lunge

WOD:
For Time, 42, 30, 18 Reps of:
Split Squat Jump
Toes to Bar
Cobra Push-Up

POST:
Squat Bridge, 60s hold
30 Suspended Mountain Climbers, 1 leg, 1 rep
Center Splits, 60s hold
30 Suspended Push-Ups

Body Weight Workouts - Series 1, Week 4, Day 7

WORK:
EMOM (Every Minute, On the Minute), for 10 minutes perform the following:
Odd, First Minute
Plank
Even Minutes
Hand Stand (against the wall is fine)

Penalty - for every failure with either exercise, perform 5 burpees at the end of 10 minutes

INTENSITY:
Rest Day

RESET:
5k Run/Jog

Body Weight Workouts - Series 1, Week 4, Day 6

WORK:
Any combination of 40 reps:
Sandbag Split Squat Jumps, each leg
Sandbag Swings
Sandbag Box Jumps

INTENSITY:
5 Rounds, For Quality of:
3 Sandbag Windmill, each arm
6 Inverted Ring Rows
9 Suspended Body Saw

RESET:
2 Rounds Of:
10 Scorpion Kicks
10 Clapping Push-Ups

Body Saw

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 4, Day 4

WORK:

3 Rounds of:
50' Walking Lunge
50' Bear Crawl

INTENSITY:
Complete as many reps as possible in 15 minutes of the following rep scheme:
3 Sandbag Jump Squats
3 L-Push-Ups
3 Chest to bar Pull-ups
6 Sandbag Jump Squats
6 L-Push-Ups
6 Chest to bar Pull-ups
9 Sandbag Jump Squats
9 L-Push-Ups
9 Chest to bar Pull-ups
12 Sandbag Jump Squats
12 L-Push-Ups
12 Chest to bar Pull-ups
15 Sandbag Jump Squats
15 L-Push-Ups
15 Chest to bar Pull-ups
18 Sandbag Jump Squats
18 L-Push-Ups
18 Chest to bar Pull-ups
21 Sandbag Jump Squats...
etc.

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

RESET:
2 Rounds, For Quality:
10 Lateral Lunges (1 leg, 1 rep)
Forward Splits, Right 30 second hold
10 Suspended Knees to Elbows
Forward Splits, Left 30 second hold