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

Body Weight Workouts - Series 1, Week 4, Day 3

WORK:

Handstand Walk, 100m

If you fall, start your hands for your next attempt where your feet fell. This is a BIG accomplishment if you can complete it! Go for broke!

WOD:
Rest Day

POST:
Run 3 Miles

Body Weight Workouts - Series 1, Week 4, Day 2

WORK:

3 Rounds, 10 Reps of:
Suspended Push-Ups
Suspended Knees-to-Chest
Suspended Leg Swings (side to side)

INTENSITY:
21 Sandbag Jump Squats
15 Push-Ups
9 Dips
15 Sandbag Jump Squats
9 Push-Ups
6 Dips
9 Sandbag Jump Squats
6 Push-Ups
3 Dips

RESET:
Flexibility work, For Quality:
10 Spiderman Lunge Steps w/ 10 second hold
Center Splits, 2 Minute Hold
5 Skin The Cats