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

WORK:
3 Rounds of:
5 Clapping Push-Ups
10 Kipping Pull-Ups
15 Air Squats

INTENSITY:
Body Weight: Nancy
5 rounds for time of:
400 meter run
15 HSPU
15 Jump Squats

Post time to comments.

RESET:
2 Rounds of:
5 Hip-Ups
10 Supine Bicycles
15 Sit-Ups
20 Toe-Touches
25 V-Ups

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

WORK:
Max Time, Pull-Up Deadhang
400m Jog
Max Time, Bottom of the Air Squat
400m Jog

Rest no more than 5 minutes before:

INTENSITY:
Bodyweight Helen
3 Rounds for Time of:
Run 400m
21 Jump Squats*
12 Pull-Ups

* Place a marker or ring 1 foot above your extended arm reach. For all jump squats, you must touch this target.

RESET:
3 Rounds of:
9 Bar Kips - Just the kip, no pull-up
6 Hip Ups
3 Wall Walk-Ups

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

WORK:

2 Rounds of:
100' Backwards Bear Crawl
15 Cliff Climbers

INTENSITY:
5 Rounds for Time of:
21 Sandbag Get-Ups
400m Run



RESET:
2 Rounds of:
Max Push-Ups
15 Push-Pikes*
20 Air Squats

* Push-Pike - start in the push-up position, raise the hips up and bring the head through the shoulders to maximum contraction. Return to the push-up position without letting the hips sag. This is one rep.