Ring Rows

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
5x Pull Ups
10x Push Ups
15x Air Squats

Saturday, February 3, 2017

Workout: In Teams of 2 Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Box Jumps (20)
3 Rope climbs or 10 Ring Rows

Accessory: Not for time:
Accumulate 50 Push ups
Accumulate 50 Hollow Rocks

CFSC Coaches….we got your back!

Thursday, November 17, 2016

Skill: Bar Muscle Ups
1-1-1-1-1 or 2-2-2-2-2 or 3-3-3-3-3 Reps

Workout: Every minute on the minute for 12 minutes of:
Odd: 10, 1 arm alternating Dumbbell Squat Snatches (75,55)
1st Even: 10 Push ups
2nd Even: 10 Ring Rows

Accessory: Accumulate 60 GHD sit ups and 100 Banded Goodmornings

Saturday, October 15, 2016

Skill: 20 minutes to work on bar muscle ups, ring muscle ups or transitions

Workout: In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

:60 of Overhead Squats (95,65)
:60 of Ring rows
:60 of Burpee Box Jump Overs
:60 of Wall climbs
:60 of Weighted Sit-Ups (45,25)

One partner works for the entire :60, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.



Saturday, October 1, 2016

Skill: 5-20 minutes working on rope climb technique

Workout: 7 rounds for reps of:
1 minute of Double unders
1 minute of Overhead Squats (75,45)
1 minute of Ring rows or Handstand Push ups (Athletes choice)
Rest 1 minute


Tomorrow is the big day! Come and Help raise funds for the Pink Lemonade Project As Joe, Dave and Ryan and agreed to be a part of the Pink Brigade! Reserve your spot at the front desk.