Body Weight Workouts - Series 2, Week 5, Day 4

WORK:
Grip work -
 Max Pull-Up Bar dead hang (record seconds)
 50m Farmer's Carry, right hand
 50m Farmer's Carry, left hand
 (find something with an odd grip and fairly heavy)

INTENSITY:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

RESET:
3 Rounds of:
50ft Alligator Walk
10 Reps "Cat" Pose

Body Weight Workouts - Series 2, Week 4, Day 5

WORK:
2 Rounds of:
10 Suspended Push-Up+Knee Tuck
10 Suspended Row
50m Sprint

INTENSITY:
21-15-9 reps for time of:
Strict Pull-Up
Jump Thruster
Handstand push-ups

Body weight CrossFit workouts are terrific for getting out and knocking something out when you can't get to the box!

RESET:
50 V-Ups
50 Flutterkicks
50 Hollow Rock

Suspended Push-Up+Knee Tuck

Body Weight Workouts - Series 2, Week 4, Day 3

WORK:
3 Rounds of:
50ft Bear Crawl
10 Inch Worm Push-Ups
10 Walking Lunge Steps

INTENSITY:
"Death By Burpees"

With a continuously running clock do one burpees the first minute, two burpees the second minute, three burpees the third minute... continuing until you can no longer complete the allocated number of burpees within the minute.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

RESET:
100 Prone Knees-to-Elbows*

*Prone Knees-to-Elbows (aka Cliff Climbers) - Start in the Push-Up position, explosively and with as straight of back as possible, bring your knees up to touch your elbows (your feet will land on the ground). Explosively return to the push-up position. This is one rep.

Body Weight Workouts - Series 2, Week 3, Day 6

WORK:
100 Air Squats

INTENSITY:
21-15-9 reps for time of:
Sandbag Front squat*
Burpee
Pull-up

If you do not have a sandbag, do:

21-15-9 reps for time of:
Split Squat Jumps
Burpee
Pull-up

Derived from CrossFit.com WOD 29 MAY 2012.

RESET:
2 Rounds of
50 Mountain Climbers (1 leg, 1 rep)
Max Reps HSPU

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 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 3, Day 5

WORK:

10 Reps, Skin The Cat
10 Reps, Strict Toes to Bar

INTENSITY:
Bodyweight "Lynne"
5 Rounds, Max Reps of:
Push-Ups
Pull-Ups

Post total reps for both exercises and all rounds

RESET:
2 Rounds
1 Gasser
Rest 90 Seconds

* Starting on one side of a 50m circuit, an athlete will sprint across the field to the opposite side, turn and sprint back to original side, plant and sprint back to the opposite side, plant and sprint back to starting side once more. One side to another should be 50m. 1 full gasser will constitute four trips from side to side for a total of 200m.

Body Weight Workouts - Series 1, Week 2, Day 3

WORK:

1 Round:
Max Reps Clapping Push-Ups
Max Reps Push-Ups
Max Reps Push-Ups (Knees)

WOD:
Five rounds for time of:
Split Squat Jumps, 14 reps
10 Pull-ups

POST:
2 Rounds:
800m Jog
10 Reps Each of:
Sandbag Get-Ups
Split Squat Jumps
Sandbag Throw

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

Welcome to the SVG FIT Body Weight Workout Program!

This is the first workout is to establish a baseline for your progression over the course of the next 6 weeks! Record the results and keep it for the end of the 6 weeks! Re-take this assessment and see how far you've come in that short time with our awesome circuit training!

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.