This week saw the return of the poor man's Pommel Horse, a favorite of both Kirk and myself. We were rewarded with a few new exercises suggested and demonstrated by Laura and Tyler Steele. One was a thruster-type move performed on your hands and feet from a push-up type position. We re-named it the "Monkey F***er" because it looks strange. The other was a plank with a twist, alternating lowering your hips to the side. Ouch. And, Kirk had us doing Burpee pullups and arm rotations with weights.
We started with the standard 1 minute circuit, then 45 minute and finally a 30 second no rest lightning round.
Burpee Pull-up
Walking lunges
Jump rope
Battling Ropes
Hops
Pommel Horse
Rope climb
Monkey F***ers
Arm rotations with weights
Twisted Plank
Box jumps
Medicine Ball throws
Tuesday, September 25, 2012
Wednesday, September 12, 2012
Tuesday Tough 9.11.12
Our second week back was better, at least for me it was. I already felt stronger and able to do more. But, as the workout progressed, the energy level fell. Thank goodness for the "Lightning Round." And, it wasn't nearly as hot as the week before.
Those in attendance were Kirk, mark, Adam, Dan T. Alex, Kyle, Kurt. Adam and I rode there on our bikes, so were were plenty warmed up.
I wanted to work on shoulders and core last night. As I said above, Adam and I rode there, and we were going to ride back afterwards. We had also already done a 6 mile trail run in the morning, so a very leg intensive workout wasn't going to be a good idea.
So, our workout consisted of:
Wall Sits
Mason Twist (with weight)
Water Jug Carry
Air Squat with Kettle Bell lift
Feet to Bar
Rope Climb
Burpee
Triceps Extension
Scissor Kicks
1-Leg Squat
Knee Ups (on peg board)
We did the standard 1-minute with 30 seconds between stations. Rest. We then did 45 seconds with 20 seconds between stations. Rest. Then the "Lightning Round" 30 seconds with no rest between stations. Then super fast cleanup.
Those in attendance were Kirk, mark, Adam, Dan T. Alex, Kyle, Kurt. Adam and I rode there on our bikes, so were were plenty warmed up.
I wanted to work on shoulders and core last night. As I said above, Adam and I rode there, and we were going to ride back afterwards. We had also already done a 6 mile trail run in the morning, so a very leg intensive workout wasn't going to be a good idea.
So, our workout consisted of:
Wall Sits
Mason Twist (with weight)
Water Jug Carry
Air Squat with Kettle Bell lift
Feet to Bar
Rope Climb
Burpee
Triceps Extension
Scissor Kicks
1-Leg Squat
Knee Ups (on peg board)
We did the standard 1-minute with 30 seconds between stations. Rest. We then did 45 seconds with 20 seconds between stations. Rest. Then the "Lightning Round" 30 seconds with no rest between stations. Then super fast cleanup.
Tuesday, September 11, 2012
Tuesday Tough 9.4.12
We started up again, only on Tuesdays instead of Wednesdays for the time being. We played with a few different name options, but Tuesday Tough kind of stuck with me. Thanks Tyler.
For our first time back at the "Shop", we kept it kind of easy. We added a new apparatus over the summer - the Battling Rope. We had a nice little group; Kirk, Mark, Tyler, Adam, Dan T. Kyle, and we had 12 stations:
Walking Lunges
Battling Rope
Running backwards
MTN Skiers
Pull-ups
Climbing Rope
Superman roll-over
Prison Squat
Burpee
Chicken pickers
Box Jumps
Pegboard
We started out by doing the standard 1 minute per station. Then we did 30 seconds with no rest between stations.
For our first time back at the "Shop", we kept it kind of easy. We added a new apparatus over the summer - the Battling Rope. We had a nice little group; Kirk, Mark, Tyler, Adam, Dan T. Kyle, and we had 12 stations:
Walking Lunges
Battling Rope
Running backwards
MTN Skiers
Pull-ups
Climbing Rope
Superman roll-over
Prison Squat
Burpee
Chicken pickers
Box Jumps
Pegboard
We started out by doing the standard 1 minute per station. Then we did 30 seconds with no rest between stations.
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