Thanksgiving Workout

warm up for about 10 to 15 minutes

Ten green problems

Hangboard workout (24 second holds)

• lock off hangs on jugs
• hang on slopers
• hang on largest edges
• hang on medium edges
• hang on small edges
• hang on slopers
• 10 pull ups
• do 3 sets

Arm workout

• use the 8lbs, 10lbs, or 12lbs dumb bells
• do 12 reps of curls on each arm
• do 12 reps of reverse curls on each arm
• do a total of 3 sets

Ninety jumping jacks

Kasia Special

• 24 dips
• 24 push ups
• 24 squats
• 24 pull ups
• 2 sets each

Sit ups

• 100 sit ups

Getting your abs stronger

• hold plank for 1 minute (plank is NOT the push up position)
• hold plank for 1 minute and hold a leg up in the air, alternating every 15 seconds
• hold plank for 1 minute and hold an arm up in the air, alternating every 15 seconds
• hold plank for 1 minute

Infinity hang

• three sets of infinity hang (hang till failure on jugs)
• at least have to make it to 45 seconds

V-ups

• 50 v-ups

Infinity wall sits

• three sets of till failure wall sits
• at least have to make it to 1 minute

Ninety jumping jacks

Go climb!

• attempt 5 greens
• attempt 5 yellows
• attempt 5 blues
• give each one 3 tries and move on!

10/19 Wednesday Workout

Warm up for 10 - 15 minutes

Fast Climb

climb all the reds - start on the left traverse and work your way all the way around the gym

when you get back to the first red one that you climb, start with climbing all the green problems in the same method

keep in mind: do not stop, when you finish one problem jump down, go to the next problem and so on... wear a chalk bag so that you don't have to stop for chalk

Floor workout

2 minutes hold hallow position

2 minutes hold plank on forearms position

2 minutes hold push up position

2 minutes hold wall sit

Pinch Campus Wall

get on the pinches with your feet on the wall as well and hold for 5 minutes!

Climb up and down on the crimps

slow and controlled locking off each hold

go up and down twice

repeat 5 times with about 1 to 2 minute rest

Pull up pyramid

start at 1

go up to 10

then back to 1

Do the 12s workout

but instead of 12 reps do 25

this should be way harder!

don't forget to use the weights for the first few exercises

Spend the next hour trying any projects

work yourself hard

give each try all you got

try individual moves and then try to link it

finish off by doing all the greens and then all the reds

have fun!!

Tuesday Workout (10/4/11 )

Warm up
run around the building 3 times - don't cheat!

Workout
Group A: Girls and Evan
Group B: AJ and Chris
Group C: everyone else

Group A:
Climb all Green problems - 25 minutes to complete this
Try each yellow three times - work out the beta and give it a good try
Campus red on wave 5 times up

Group B:
Climb all yellow problems - 25 minutes to complete this
Try each blue three times - work out the beta and give it a good try
Campus red on wave 5 time up and down (no falling)

Group C:
Climb all Green problems - 25 minutes to complete this
Try each yellow three times - work out the beta and give it a good try
Campus red on wave 5 times up

Floor Workout
50 crunches
50 leg lifts
50 bikes
50 crunches
15 v-ups
20 push ups
25 sec hold push up position
50 crunches
150 jumping jacks
10 pull ups

do all of the without stopping - continuous!

Warm down
Climb 5 reds

Wednesday Workout (9/21/11)

Warm up

warm up for 20 minutes

stretch for 5 minutes

Floor Workout

(1) 20 squats

(2) 10 push ups

(3) 25 jumping jacks

(4) 50 crunches

(5) 20 dips

(6) 10 burpees

*do three times in rotation with arm workout

Arm Workout

(1) 10 pull ups

(2) 3 30second lock offs

- AJ and Chris: jug edges on moonboard

- everyone else on jugs

(3) pinches

- AJ, Chris, andres and Luke: up and down 4 times

- everyone else: up 6 times

(4) pinch holder

- Aj and Chris: attach 15 lbs weight

- everyone else: attached 10lbs weight

*hold each hand 30 seconds; 3 times each, hold arm out and straight

(5) campus (2 times)

- AJ and Chris: campus green problem on 45 or wave; do 5 pull ups at top of wall

- Everyone else: campus red on wave or 45; do 3 pull ups at top

(6) hand on small edges

- Aj and Chris; moon board #5; 5 times for 8 seconds each

- everyone else; middle edges on hand board; 5 times 8 seconds each

Climbing

Climb for 30 minutes protection things you want to send

Ab workout

50 crunches

50 toe touches

50 side to side

50 tuck ups

50 side crunches left side

50 side crunches right side

Monday Workout (9/19/11)

Pick a previous workout that is posted and repeat it
see if it feels any easier to you

Monday Workout (9/12/11)

Warm up for 20 minutes

Workout
(1) lock off workout
All boys; on the hangboard, you will do a pull up and reach with the left hand to touch the red box, come back down without coming off the hangboard and go up with the right hand to touch the red box; do this without getting off the hangboard so that you touch the box 5 times with each hand
Repeat 5 times - with a 1 to 2 minutes break in between

Girls plus Evan; do the same thing as the boys but do it on the pull up bar and reach for the hangboard
Repeat 3 times - with a 1 to 2 minutes break in between

(2) small endurance
AJ, Chris, Andres and Luke; do 100 moves on the 45 - wave walls without getting off the wall

Everyone else; do 200 moves on the whole traverse wall without getting off the wall

(3) Technique: CONCENTRATE ON THE FEET!
Aj and Chris: climb all the yellow problems without cutting feet or making noise with your feet
Andres and Luke: climb 5 yellows and 5 greens and 5 reds without cutting feet or making noise with your feet
Everyone else: climb 10 greens and 5 reds without cutting feet or making noise with your feet

(4) Power
3 by 3; no resting!
AJ, Luke, Andres and Chris; pick three yellow problems (mostly on wave and 45)
do each yellow one without stopping then repeat 3 times

Everyone else; pick three green problems (on wave or 45)
do each green one without stopping then repeat 3 time

Monday Workout (9/5/11)

Warm up
spend up to 20 minutes warming up
climbing, stretching and jumping jacks

Climbing Workout
spend 30 minutes projecting

Workout
Group A - AJ and Chris
Group B - Andres and Luke
Group C - Everyone else

1 - pinches - campus 5 times up - campus 3 times up - climb up and down 5 times
2 - 30 ball crunches
3 - crimp pull ups - 3 sets of 10 - 3 sets of 8 - 3 sets of 5
4 - 30 dips
5 - type writes - 8 sec holds - 5 sec holds - 3 sec holds
6 - roll up bar - 5 times up and down - 3 times up and down - 5 times up
7 - crimp campus board - campus 3 times up and down - campus 3 times up - climb up 5 times
8 - 30 push ups
9 - red problem on wave - campus 2 times up and down - campus 2 times up - campus 1 time up
10 - 30 jumping jacks

Ab workout
1 - 15 v-ups
2 - 15 toe touches
3 - 15 crunches
4 - 15 left side crunches
5 - 15 right side crunches
6 - 15 tuck ups
7 - 15 twists
8 - 15 bicycles
9 - 15 scissors
10 - 15 push ups
11 - 3 superman positions hold for 25 seconds each

Monday Workout (8/29/11)

Warm up: 15 to 20 minutes
make sure that your fingers and whole body feel warmed up

3 x 5's workout
pick 5 problems that you send but still have a little difficulty doing
after you have picked those you will go to the first one and climb it 3 times back to back
then take a 2 minute rest
go to the second problem and climb it 3 times back to back
take a 2 minute rest
go to the third problem and climb it 3 times back to back

Pull up Age workout
first get a partner to do this one
whatever your age is; lets take AJ and Luke as examples
AJ is 13 years old
so he starts off by doing 13 pull ups
Luke is 17 years old
so he starts off by doing 17 pull ups
then it's AJ's turn; he does 12 pull ups
Luke then does 16
they keep switching off until they both get down to 1

Overall Training workout
5 sets of 10 push ups
5 sets of 25 crunches
5 sets of 15 dips

***THIS IS ONLY THE BEGINNING***

Core Workout (25 reps x 10 exercises)

Must do 25 of each exercise with no stopping in between exercises

Take a 2 to 5 minute break and repeat 2 more times

Making it a total of 3 repetitions

1. side to side with bent legs
2. crunches
3. toe touches
4. finger to heel touch
5. side to side with straight legs
6. scissor kicks
7. oblique crunches
8. elbow to knee
9. v - ups
10. leg raises

Here is a small video showing each of the exercises