I don't foresee stopping doing these workouts, so we'll just have to rely on ourselves to continue on and we have this blog to help design workouts. Let's make Al proud! Also let's find out when and where his competition he's training for is...and make posters to cheer him on.
So for our last workout, we had 10 stations and we had exactly 10 people. Of course Al doesn't go easy on us, so it's a circuit workout, 1 minute each station and two rounds total and...yes...no breaks. Of course, there was a cash out! We all left smiling and laughing even with a tough workout. That's how we roll. We'll miss you Al! But you've taught us a lot. Now you go and win your comp!
Warm up
1 round of jumping jacks and 2 rounds for the rest
- 25 jumping jacks
- 10 push ups
- 10 upward to downward
- 10 bottom downs
- 10 arm circles (10 forward/10 backward both arms)
WoD
2 rounds - each exercise 1 minute, no breaks
- Battle rope
- Goblet squats
- Sit-ups
- Burpees
- V-ups
- Thrusters
- Stationary bike
- Plank
- Dips
- Air squats
Exercises
- Battle rope
You've ever seen the thick ropes that people use to create waves with...yes this is battle rope. There are various moves you can do. Grab each end of the ropes with each of your hands. Then go wild with it. Alternative arms going up and down, doing both arms going up and down in the same wave length. Just go as fast as you can making waves. - Goblet squats
Use one dumbbell. Hold it underneath your chin with both hands. Your elbows should be down, so that your forearms are perpendicular to the ground. From this position, do a regular squat. You have to go low enough that your elbows go between your knees. And like always, remember to keep a good lumbar curve and keep your chest facing forward as you do your squats. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
You can't rest at all for the skills test. If you pause at any point during your reps, you've finished your set. The idea is that for this exercise, any kind of a pause is equivalent to resting. It's okay to move slower if you're fighting for reps when you're tired, but you can't completely stop your movement. - Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground.
Scale down: Step back into the push up instead of jumping. - V-ups
Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Thrusters
You'll need two dumbbells for this. The traditional start has your knuckles facing away from you and the weights resting against the upper part of your chest (this position is often called "racking" the weights).
Do an air squat so that your thighs end up parallel to the ground; if you can "break parallel," that's even better. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders.
Bring the dumbbells back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time. - Stationary bike
Grab a spin bike and crank up enough resistance so that you can last 3 minutes, but don't be biking like you're riding around the park. You should be huffing and puffing and getting your cardio going. So you should be at a resistance where you're not super out of breath but you're able to talk in 2-3 word chunks. Or if you're into High intensity workouts, then go for 30 seconds with less resistance then crank it up to super hard for the next 30 seconds...repeat until the 1 minute is up. - Plank
From a push up position, lower yourself so that you are about two inches off of the ground. Keep yourself there without moving up or down. - Dips
Set up a platform with risers; most people usually use at most 5 risers, though remember that your height makes a difference. For this movement, adding risers makes it harder, because the platform denotes how far you have to dip your body weight.
Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - Air squats
Make sure that when you go down, your thighs are at least parallel to the ground. If you can, squat farther down than parallel, so that your bottom ends up closer to the ground than your knees (i.e., "break parallel"). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - Hollow rocks
Start by laying down on your back. Extend your arm and legs straight out (so that your body is completely flat), and then tighten your abs so that both your arms and legs are a few inches off the ground. One cue that can help is to exhale as you do this. Without releasing the contraction of your abs, rock forward and back on your butt. Do not let your hands or feet touch the ground. Forward and back is 1.
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