Underground Fit Club

Friday handstands

andyratkins — Fri, 18 Jul 2008 16:30:13 +0000

Workout:
This was a pretty easy day especially comopared to M and W.
We did handstand wall walks for a certain distance. While that was being done the other three guys did swiss ball crunches, ring dips, and arnolds. When the wall walks were done we rotated. We went through 2 full rounds.

UFC Benchmark Workouts

andyratkins — Wed, 16 Jul 2008 12:33:25 +0000

Here are a couple of workouts that we did today and that we will continue to do to check our fitness level.

#1: 21 - 15 - 9
25# DB Thrusters +
Pullups

#2: 21 - 15 - 9
Dips +
Body Rows +
Run a 200m

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Hard day.

andyratkins — Mon, 14 Jul 2008 12:39:48 +0000

Warmup: 3 x 5 of body rows, dips, and squats. Then some L-sit and L-hang work.

Workout: 4 rounds of
10 Pullups
15 Bench Jumps
20 Burpees
then run a long lap (about 440m)

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Wednesday

andyratkins — Wed, 09 Jul 2008 14:18:48 +0000

Whoa! This was a tough day. Even at 6 in the morning it felt really hot.

Warmup: 3 x 5 of dips, pullups, and lunges and run a 200 (3)

Workout: 5 rounds of 4 different exercises
1. a KB movement (Swings, high pulls, right and left arm swiss ball press, and high pulls to squats) x 20
2. ring pushups x 20
3. hanging knee tucks x 20
4. swiss ball crunches x 50 (3) and v-ups x 25 (2)

We didn’t time this since we kind of gave it a group effort.

Independence Day

andyratkins — Fri, 04 Jul 2008 03:21:01 +0000

Workout:
3 rounds of
3 Burpees
6 KTE
9 Dips
12 Pullups
15 Bench Jumps
18 Pushups
21 Squats

Competitions

andyratkins — Mon, 30 Jun 2008 12:43:05 +0000

Today we did some tire throwing. We threw over the soccer goal 8 times. We raced up and down the soccer field by throwing our tires. Finally, we had a long distance tire throw which was basically between Nick and Josh. Nick got the better of Josh in the end. Steve and I also threw tires, but they didn’t go as far.
We also had a max dips competition. I got 24. Josh got 20 and Nick squeezed out 19. Steve got 6.

500 Reps

andyratkins — Fri, 20 Jun 2008 23:41:29 +0000

Today we did 500 reps of any bodyweight movement. The only thing was that we did 150 core exercises as part of our 500.

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Breathing Ladder

andyratkins — Mon, 16 Jun 2008 02:37:59 +0000

1-15-1 Burpee breathing ladder workout

Previous breathing ladder workout

3 x 3

andyratkins — Mon, 09 Jun 2008 06:51:20 +0000

Workout:
3 rounds of
12 burpees + 12 pullups
then 25 atomic sit ups then
3 rounds of
15 pushups + 20 weighted lunges
then 25 v-ups then
3 rounds of
12 frog pushups + 12 bench jumps
then 25 reverse crunches

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Friday

andyratkins — Fri, 06 Jun 2008 12:44:10 +0000

Workout:
5 rounds of
8 x Pullups
8 x Thrusters (40# bag)
8 x Squat Jumps
8 x Arnolds
8 x Ring Push Ups
50 x Bicycles

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