6th of March, 2014 — Workout — Push / Pull ROUND II

Master Class YAYOG Week 1:


OAPU: A bit below waist height

  • 6

Let Me In’s:

  • 7
  • 2 up

Military Presses: Feet Elevated

  • 7
  • 1
  •  down

Let Me Up’s:

  • 10

4th of March, 2014 — Workout — LEGS / CORE

Master Class: Ladders again 🙂


Alternating Pistol Squats:

  • 6

Alternating Back Lunges ( Four second pause at bottom )

  • 12

Hip Extensions

  • 10


  • 9l


2013 in review

Not bad for a bunch of Convicts & Calisthenics freaks eh? Thanks to everyone who’s posted a comment or just stopped by to take a  look 🙂 Here’s to another exceptional year with all you crazy bastards, and to all the upcoming ones!

The WordPress.com stats helper monkeys prepared a 2013 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 15,000 times in 2013. If it were a concert at Sydney Opera House, it would take about 6 sold-out performances for that many people to see it.

Click here to see the complete report.