wednesday 26th
Nathan - endurance, core and floor (all yellow exercises)
Jamie - endurance and core (all yellow exercises)
Chris - endurance, core, floor and campus B (all blue exercises)
Lil Nate - endurance and core (all green exercises)
thursday 27th
everyone do a core workout (yellow)
friday 28th
Everyone do fingers and campus
Nathan, Jamie, Anna - yellow for all
Chris - blue for all
Evan and lil nate - green for all
Everyone but anna and evan do the blue core workout as well
Friday, December 21, 2012
Wednesday, December 12, 2012
Workout #2 (Thursday, 12/13)
Endurance Training (10 to 15 minutes)
-
20 moves on the following walls in order
o left
traverse
o right
traverse/TBA wall
o 45
degree wall
o wave
wall
o 60
degree wall
Pull ups (5 to 10 minutes)
-
do 5 pull ups on the following holds
o jug
o 1
¾” 3 finger pocket
o 1
3/8” edge
o 1”
edge
o 5/8”
edge
o 2
¾” round sloper
-
do three sets alternating with at least one
person
-
otherwise rest 30 second to 1 minute in-between
pull ups
Endurance Training (10 to 15 minutes)
-
30 moves on the following walls in order
o left
traverse
o right
traverse/TBA wall
o 45
degree wall
o wave
wall
o 60
degree wall
Lock offs (15 to 20 minutes)
-
10 second lock offs on the following holds
o on
the system wall
§
pinches
§
edges
o on
the hang board
§
jug
§
1 ¾” finger pocket
§
1 3/8” edge
§
1” edge
§
5/8” edge
§
2 ¾” sloper
o on
campus board
§
right wooden rungs
§
slopers
-
do 3 sets alternating with at least one person
-
otherwise rest 30 second to 1 minute in-between
hangs
Endurance Training (10 to 15 minutes)
-
40 moves on the following walls in order
o left
traverse
o right
traverse/TBA wall
o 45
degree wall
o wave
wall
o 60
degree wall
Floor Workout (30 to 35 minutes)
-
do the following exercises without stopping (NO
REST)
-
five times
o 15
push ups
o 15
toe touches
o 15
squats
o 15
leg lifts on pull up bar
o 15
dips
o 15
side to sides
o 15
pull ups
o 15
bicycles with elbows
o 15
jumping jacks
o 15
crunches
Endurance Training (15 to 20 minutes)
-
50 moves on the following walls in order
o left
traverse
o right
traverse/TBA wall
o 45
degree wall
o wave
wall
o 60
degree wall
Hangs (15 to 20 minutes)
-
10 second hangs on the following holds;
shoulders should be engaged!
o on
the system wall
§
pinches
§
edges
o on
the hang board
§
jug
§
1 ¾” finger pocket
§
1 3/8” edge
§
1” edge
§
5/8” edge
§
2 ¾” sloper
o on
campus board
§
right wooden rungs
§
slopers
-
do 3 sets alternating with at least one person
-
otherwise rest 30 second to 1 minute in-between
hangs
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