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.
*Cindy
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.

 

2016-10-10-13-46-52

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

bootcamp-for-boobs

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.