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Apr 212014
 

 

THE TIME CRUNCH CIRCUIT with Emilio

This full-body workout is a rotation of 3 exercises, ideally completed within 1 hour.

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TIME: 1 hour
DIFFICULTY:  All levels
EQUIPMENT: Hangboard and mat space
FOCUS: Strength, Core, Full-body

 

INTRO - This should be a super-fast rotation of these 3 exercises. You want to be sweating by the end of it and power through each exercise.

It’s great to do with a partner to stay motivated and try hard.

Aim to complete 3 sets of this entire workout, all within 1 hour! 

 

*PART 1 – FRENCHIE STYLE HOLDS ON THE HANGBOARD

Go to the hang-board and choose 4 holds. Your goal is to do 8 second hangs on each hand-hold.

You want to start straight armed (or with your arms slightly bent) and then pull up higher with each repetition.

On the 3rd rep you should be at 90 degrees. And on the 4th rep you’re at full lock-off.

Perform 8 second hangs on each hold and take only 8 seconds of rest in between each set.

Aim to do this at least 4 times.

 

*PART 2 - PERFECT PUSH-UPS

Go to the mats and do 20 standard push-ups. Keep your core tight, mid back and shoulders engaged.

 

*PART 3 - THREE TYPES OF SIT-UPS

Your goal is to do 50 sit-ups in total, using 3 different styles.

First do 10 standard sit-ups.

Then do 10 twist sit-ups for each side.

Finish with 10 side-lying crunches for each side.


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Planet Granite Workout of the Week Logo

IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: http://www.planetgranite.com/climbing/training/training_safetyguidelines.php
Apr 142014
 
Yoga Workshop for Climbers @PG San Francisco

  SIGNATURE YOGA WORKSHOP FOR CLIMBERS Saturday, April 26th, from 1:45 – 3:45pm     Together with climbers at Planet Granite (and as a climber herself!), Silvie has created a signature workshop that is designed to teach you how to use yoga to supplement your climbing by stretching and centering. In this workshop you’ll learn a Read more…

Apr 142014
 
WOW - Compression for Crushing with Justin

  COMPRESSION FOR CRUSHING with Justin This WOW strengthens your chest and shoulders in prep for compression style boulder problems. TIME: 20 – 30 minutes DIFFICULTY:  All levels EQUIPMENT: System board, climbing shoes/chalk, and the Fly Machine FOCUS: Contact and Compression Strength   *EXERCISE 1 – PINCHES ON THE SYSTEM BOARD STEP 1. Position the board to Read more…

Apr 072014
 
WOW - The Push Pull at the Bar with Himanshu

  THE PUSH PULL AT THE BAR with Himanshu  This full body workout strengthens your arms, back, hips and also improves your core stability.  TIME: 20 – 30 minutes DIFFICULTY:  All levels EQUIPMENT: Stability ball, a dumbbell, power band & TRX straps FOCUS: Strength, Stability, Core   *Want each WOW delivered to your inbox? Click here to receive Read more…

Mar 312014
 
Planet Granite Supports the  'City Skyline Challenge'

  Planet Granite Sponsors Outward Bound as part of PG Gives Back! Last week, local celebrities, politicians, and nearly one hundred San Franciscans (and 4 Planet Granite Managers!), took part in the City Skyline Challenge – a free-hanging rappel 230 feet from the roof of the Hyatt Regency at 5 Embarcadero Center. Even for the most seasoned of Read more…