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

WORK:
For 10 Minutes, practice tumbling: Cartwheel, Pike, Somersault, Tripod, etc.

INTENSITY:
"Jag 28"
Bodyweight version

For time:
Run 800 meters
28 Knees to Elbows
28 Strict Pull-ups
28 Burpee + Box Jump (30/24)
28 HSPU
28 Strict Pull-ups
Run 800 meters

Derived from CrossFit.com, 13 MAY 2012 "Jag 28"

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

RESET:
800m Light Jog

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