Bodyweight Workout

I'm posting this bodyweight workout for the benefit of those of you who don't have dumbbells and/or are unfamiliar with the exercises in yesterday's WOD.

Warm up:
- 300 jump rope jumps
- DROMS: shoulder rotations, archer reaches, scorpions, leg swings
- 10 each: Pyramid/Pike push ups, Situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges

Strength Training:
5x5 (Bodyweight) Single Leg Deadlifts
- 1 set 5 reps of regular bodyweight squats
- 1 set 5 reps of backward lunges
- 5 sets of 5 repetitions each, single leg deadlifts
* Use the first two sets of squats/lunges to review the mechanics of stable hip/leg movement (at the least, keep your weight on your heels, knees aligned with toes, don't slouch).

WOD:
Do as many rounds as possible in 10 minutes of:
- 1 Back bridge/Hip thrust
- 1 Situp
- 1 Pair of lunges (Stand up tall before each lunge.)
- 1 Push up
- Lie back down
* Try to do the movements in each round as smooth and seamless as possible, without pause or rest within each round. You can take a breather in between rounds. Also, try to keep proper posture throughout, even when transitioning between the exercises.

Dumbbells, dumbbells

Warm up:
- 300 jump rope jumps
- DROMS: shoulder dislocations, archer reaches, scorpions, leg swings
- 10 each: Pyramid push ups, DB OH situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges

5x5 Single Leg Dumbbell Deadlift
- 1x5 @ 40, 50, 60, 70 lbs
- 5x5 @ 80 lbs (2x40lb DBs, 30% 1RM of regular Deadlift)

WOD:
With a single dumbbell, do as many rounds as possible in 10min of:
- 1 Single arm DB pull over
- 1 Turkish get up
- 1 Single arm push press
- 1 Pair, DB OH lunges (1 lunge with each leg)
- Negative turk. get up, pull over
* Start and end each round lying down with the dumbbell on the floor, behind your head.

= 16 rounds, 1x15lb DB

Dumbbell Pull over:
- Start by lying on the floor, face up and legs extended, holding the dumbbell (with 1 or 2 hands) on the floor beyond your head, with elbow(s) slightly bent and shoulder(s) fully open.
- Keeping the angle of your elbow the same, raise the dumbbell up to above your shoulder/chest, ending with your arm perpendicular to your body. Return to the initial position by moving exactly in reverse, keeping your elbow just slightly bent.
- Keep your torso tight and your legs extended throughout the exercise.

bodyweight workout: leg strength (single leg deadlift)

WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 reps: push ups, tuck ups, pyramid push ups, supermans, side lunges

SPECIFIC WARM UP
leg strength: single leg deadlift

Learn/practice the single leg deadlift.

Do the following at 1 minute intervals per set:
- 1 set x 10 repetitions of regular squats
- 1 set x 8 reps of forward lunges
- 1 set x 6 reps of backward lunges
- 3 sets x 4 reps single leg deadlifts (1 set = do 4 single leg deadlifts on the left leg, then 4 more on the right leg)

WOD:
As many rounds as possible in 10 minutes of:
- 1 push up
- 1 squat jump
- 1 good morning
- 1 crunch/sit up
- 1 squat jump
- 1 pair of forward lunges
Try to be transition dynamically from one exercise to the next (i.e. do a burpee for the pushup-squat jump, then use the momentum from the situp to roll up to the bottom of the next squat, and lunging right after landing from the jump).
Try to rest only after the lunges.

* Single leg deadlift:
- Start from a single leg balance, with your raised leg positioned a little behind you.
- Lower yourself, bending on your hip and knee, until your hands reach the middle of your shins/calves.
- Try to keep your raised leg above the ground behind you. If you lose balance, you can let it touch the ground but do not put any weight on it.
- Always maintain a straight or slightly arched back, with shoulders also pulled back. Neck should be aligned with the spine, and bending knee must always be aligned with your foot.
- You can make this more challenging by going lower and touching your feet instead of your mid-shins, or lightly touching your rear knee to the ground.

This is a good demonstration of a single leg deadlift (we won't need to use weights): http://www.youtube.com/watch?v=LA1n11ph_wU

Another good demo, this one touches the rear knee to the ground: http://www.youtube.com/watch?v=XQdFpjKEjHw&feature=related