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