Our warm up was more of a cardio kickboxing session, so it's hard to describe the full set of movements. I approximated the set of movements we did below, but for the purposes of substituting, it's easier to run with weights in your hands for the same amount of time. Everything is for 8 counts unless stated otherwise. Also, note that the exercise called "jumping rope" doesn't actually involve jumping rope, that's just what we called it.
Warm Up
- Jump rope (16 counts)
- Punches (do once, then repeat with hands/stance reversed)
- Left jab
- Left jab (double-time)
- Right Cross
- Left hook to body, left hook to head
- Right uppercut
- Jump rope
- Left jab, right cross, left hook, right uppercut
- Left jab, right cross, bob-weave
- Jump rope
- 5 minutes of running with weights
WoD
3 rounds of:
- 10 man makers
- 20 weighted lunges
- 50 sit ups
Exercises
- "Jump rope"
This is more like jumping in place (sort of like shadowboxing, if you're familiar with the footwork). You more or less bounce from one foot to the other, staying on your toes as you do that. It's not quite rest, but it does break up the exercises so that you don't jump from one movement right into the next. - Jab
Throw a punch with your lead hand. A good jab should be quick, and you want to snap your arm forward and backward. If you want to keep good technique, keep your back hand covering your face at all times, and when you throw the jab, you want to twist your wrist at the very end so your hand ends up with the knuckles facing up. If you were actually boxing/fighting, the extra rotation would help cut an opponent. - Cross
A punch thrown from your rear hand. You actually want to use your lower body to drive your momentum, so rotate your hips to add power to the punch. It may not be intuitive, but that's where most of the power comes from. - Hook
This can be thrown with either hand, and it's a punch that aims for the side of the head or body (unlike the jab or cross, which are straight-ahead punches). When done correctly, it's a tight circle/arc to the target - that makes it a quicker & more powerful punch. - Uppercut
Pretty straight-forward, most people know what this is & how to throw it correctly. The only thing that might help as far as technique goes is you want to actually bend your knees a bit before you throw the punch. The extra momentum from coming up adds to the force behind the punch. - Bob-weave
It's like ducking and moving to the side at once. Your upper body should trace out a U shape in the air as you do this - the idea is to be able to duck under someone throwing hooks at your head. - Man Makers
Grab two dumbbells (guys used 15lbs, women mostly used 8-10lbs). Start standing, with one weight at each side. Squat down and, still holding the weights, put the weights on the ground a little bit wider than shoulder-width apart. Kick your legs back into a push up position. Do the push up. Staying in the push up position, do a one-armed row with your weak hand (i.e. lift one dumbbell off the ground to about your chest while keeping the other dumbbell on the ground). The elbow of the hand that’s lifting should end up behind your back when you do this; otherwise, you’re not lifting high enough. Do another push up. Do a one-armed row with your strong hand. Jump back to squatting position, and then stand to the starting position. That’s one rep.You’re holding on to the weights the whole time, so the push-ups are a bit deeper than usual, and the rows add extra fun. Also, there is no scale down for this, just go slower as they start getting harder. - Weighted Lunges
Use the same dumbbells that you used for the man makers. Hold the weights at your side, one on each side. You can also hold them on top of your shoulders, if that feels more comfortable. Do a lunge with either leg forward, and then do a lunge with the opposite leg forward. That's a single rep. The idea is to weigh yourself down with the weights. Make sure you plant the heel of the leg that comes forward, and bring the knee of the back leg (the one that's bending) as close to the ground as possible. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work.
Scale down: Put the soles of your feet flat on the ground instead of in the butterfly position.
Scale down more: Do crunches instead of sit ups.
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