Archive for February 6, 2012

Tuesday 20120207 Open Workout

Posted: February 6, 2012 by totactfit01 in Uncategorized

50 situps
50 leg raises
On the situps, work full range of motion
For leg raise from the ground to 8-12 inches no bent knee – can use hands under lumbar to support
Goal is to go unbroken, but partition as needed.  concentrate of maintaining perfect form.

Every minute on the minute for 20 min
3 weighted pull ups
3 weighted bar dips
alternate pull-ups one min – bar dips next, then pull ups next
10  min for each total
To hold the  weight, try using either one of our bands or a weight-holding belt from the regular weight area to hold either 1 small 5 pound plate, multiple 5 pound plates, one of the regular plates, a kettle bell, ect… If anyone can procure a weighted vest, bring it in.   go as heavy as you can with good control on both the pull ups and the dips.  If you can, increase weight every set.

Video courtesy of

Post heaviest successful set to comments and
Cash Out
Lacrosse ball chest roll out
band stretch triceps
2 min each side for both

Look to our home page for a major announcement on programming changes for our program.  It’s the next step in the evolution….