Wednesday 030101

Monday 010212

Monday 010212

Today's workout is a simple yet elegant whole body circuit.
Thirty reps of 20 lb. Medicine ball squats.
30 reps assisted pull-ups with 1/2 your body weight as assistance.
Repeat at 25, 20, 15, and 10 reps for a total of five rotations.
Record and report your total time for all five rotations.

FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.

Tuesday 010515

Tuesday 010515

5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.

The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).

Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)

Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement

Monday 010326

Monday 010326

Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!

Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)

One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.

Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps

This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.

Saturday 021123

Saturday 021123

30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats

Six sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)

OR, if you have a muscle-up,

Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.

Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!

30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats

This is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.