June 29th workout

Warm up
- 50 moves on jug wall
- 50 jumping jacks
- 50 moves on jug wall
- 6 stretch positions held for 30 second each
- 50 moves on jug wall

Climbing
Pick 5 projects (problems that you haven't done yet)
- try each one about 5-6 times

Abs
Two sets of the same workout below
No rest in between workouts
1 minute rest between sets
- 20 crunched
- 20 v-ups
- 20 tuck ups
- 20 bicycle with elbow touches
- 20 toe touches

Pull ups
- do a pull up pyramid to 5
- start at one go to five and back down

Push ups
- do a push up pyramid to 20
- start at two and increase at increments of two up to 20 and back down to two

Abs
Two sets of the same workout below
No rest in between workouts
1 minute rest between sets
- 25 left side crunches
- 25 right side crunches
- 25 crunches
- 25 tuck ups
- 25 side to side (side walk slams)

Hangs
- three sets of hangs on the following sets of holds on system wall, hang board and wooden campus board
- set 1: lock off hang
- set 2: 90 degree hang
- set 3: straight arms but engaged
- each hang for 15 seconds

- jugs on hang board
- slopers on hang board
- pinches on system wall
- far edges on system wall
- biggest edges on wooden campus board
- medium edges on wooden campus board

Abs
Two sets of the Ab workout below
No rest in between workouts
1 minutes rest between sets
- 25 crunches
- 25 leg lifts
- 25 toe touches
- 25 bicycles
- 25 crunches

Workout for June 22nd!

Warm up

• climb three or four reds 
• traverse the jug wall from left to right matching feet making no noise with your feet
• traverse the jug wall from right to left matching feet making no noise with your feet
• climb all the"read below" making no noise with your feet 
• canyon - red problems
• lydia and caroline - green problems
• everyone else - yellow problems

Stretch

EVERYONE

30 second holds in each positions

• left leg straight right leg bent
• right leg straight left leg bent
• both legs straight
• butterfly
• stratal position stretch left leg
• stratal position stretch right leg
• stratal position stretch middle

Finger workout 

(on the wooden campus board by the wave wall)

10 second hangs w/ shoulders activated for Canyon (repeat all sets 2 times)

10 second hangs lock off for AJ (repeat all sets 3 times)

10 second hangs lock off for Caroline and Lydia (repeat all sets 2 times)

SET 1 (do full set without stopping)

• hang on #1 rungs 
• 25 jumping jacks
• hang on #2 rungs
• 25 jumping jacks
• hang on #3 rungs
• 25 jumping jacks

SET 2 (do full set without stopping)

• hang on #1 rungs
• hang on #2 rungs
• hang on #3 rungs
• 25 jumping jacks
• 25 sit ups
• 5 pull ups w/ feet (3 second hold at top of pull up) continuous without stopping

SET 3 (alternate with someone else for rest)

• hang on #1 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #1 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #2 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #2 rungs
• right hand on 1st rung and left hand on 3rd rung
• hang on #3 rungs
• left hand on 1st rung and right hand on 3rd rung
• hang on #3 rungs
• right hang on 1st rung and left hand on 3rd rung

Pull up pyramid

Caroline, Lydia and Canyon 

start at 1 go to 5 and back down to 1

Everyone else 

start at 1 go to 10 and back down to 1

Floor Workout

EVERYONE

repeat 3 times without stopping

• 25 push ups
• 25 sit ups
• 25 squats
• 25 dips
• 25 jumping jacks

Climbing

• try every problem in the gym 
• canyon; red, green and yellows
• everyone else; green, yellow and blue