21 Handstand push-ups

3 L pull-ups

18 Handstand push-ups

6 L pull-ups

15 Handstand push-ups

9 L- pull-ups

12 Handstand push-ups

12 L pull-ups

9 Handstand push-ups

15 L pull-ups

6 Handstand push-ups

18 L pull-ups

3 Handstand push-ups

21 L pull-ups

Post time to comments.

135lb Squat clean, 10 reps

15 GHD sit-ups

20 Box Jumps 20″ Box

Post time to comments.

50 Double unders or 25 Burpees

15 Ring dips

15 Deadlifts 135lb/185lb

Post time to comments.

ymnastic ring training for fitness is the ultimate bodyweight exercise method. It’s incredibly challenging, fun to do and produces dramatic results.

It’s any form of exercising with rings similar to that which professional gymnasts use, but purely for the intention of keeping in shape rather than pure gymnastics.

The benefits of ring training:

• Functional training that builds superior upper body strength, balance and agility
• Promotes development of a lean, defined physique like a gymnast
• Develops high strength to size ratio
• Highly effective abdominal workout and excellent core workout
• Portable training method – all you need are rings!
• Scalable training with exercises suitable for beginners and experts
• Fun and novel training method and a good plateau buster
• Natural movements that are kind on the joints

The amount of strength and physical discipline required even to perform some of the most basic of exercises on rings is immense. You might be able to perform chin-ups and dips on a fixed station but on rings adds an element of instability which brings a different dimension to your training and pushes you that little bit further.

Ring training promotes development of a defined and athletic physique. Unnecessary bulk is counterproductive and training with rings creates a lean frame, forges a solid core and creates an efficient strength to size ratio. You just have to look at a typical gymnast to see the effects.

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Definitive Guide to Grains

Three-five rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

15-12-9 Reps for time of:

135lb Thruster

Weighted pull-ups 45lb

Post time to comments.

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

****ALL CFSS MEMBERSHIP DUES ARE PAYABLE THE FIRST OF EACH MONTH****

95lb Hang power snatch 15 reps

Run 400 meters

Post time to comments.

Steve M (Ultimate warrior) Mike M ( Macho Man)

“GI-JANE”

100 reps for time of:

Pull-up Burpees

Note- There are 2 requirements for each rep:

Chest hits the deck and chin over bar.

Use Rings if you have the guts. Set rings 15″ above maximum reach.

post time to comments.

compare to– 03/07/08

01/28/10

Matt- 29.14

Sandra- 18.59