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    Tape/Wrist wraps Knee sleeves – climbing stuff Grips running shoes   Rope Climbing Technique 10 Minutes   ·  Arm positioning ·  Feet locking ·  Bites ·  Descending   Focus: ·    Shoulders ·    Glutes ·    Core     WOD   6 Rounds for Time:   30-minute CAP   ·    3-5 Rope Climbs ·    15…

    Tape for hands Running shoes   Strength Development   Turkish Get-Ups   10 Rounds @ 90 Seconds   ·      1 Turkish Get-Up each arm   Focus: ·   Engaged Core, glutes & shoulders ·   Good technique ·   Add weight if desired   WOD   11-minute AMRAP   2 – 4 – 6 – 8…

    Wrist wraps/tape Knee sleeves Grips Running Shoes (optional)     Strength Development   10-minute EMOM   ·      1st min: Tuck-to-Hollow ·      2nd min: Inverted Barbell Rows ·      3rd min: Thoracic Rotations with DB   Focus: ·  Engaged Core, scap/lats ·  Shoulder and back positioning   WOD 20-minute CAP   21 – 15 –…

      Practice Sessions    

      The whole kit and kaboodle including a bit more of that ‘get up and go’ juice           OPEN 23.3   Celebration Saturday night

    Wrist wraps/tape   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Plank ·  Machine efficiency   WOD   7 Rounds EMOM   Work 50 sec/Transition 10 sec   ·    1st Min: 150-meter Run ·    2nd Min: Plank ·    3rd Min: Max Calories ·    4th Min:…

    Wrist wraps/tape Lifters Wight belt (optional)   Strength Development   Strict Press 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes   Focus: ·   Good back position/braced core – not over arched ·   Strong shoulder drive ·   Locked glutes & knees   WOD   10 Rounds @ 90…

    Tape/Wrist wraps grips Knee Sleeves     Heart Starter 10 minutes   50/40 Calories into: 5 Rounds   ·  8 Mountain climbers ·  6 Hollow & Arches ·  4 Inchworms ·  10 Jumping Air Squats       WOD   14-minute AMRAP   1-2-3-4-5-6-7-8………   ·    Kettlebell Swings ·    Knees-to-Elbows OR Knee Raises…

    Wrist wraps Weight belt (optional)   Strength Development   10-minute EMOM   ·      1st min: Single leg Romanian Deadlifts ·      2nd min: Handstand holds – wall or floor   Focus: ·  Engaged Core, scap/lats ·  Shoulder and back positioning   WOD   8-minute EMOM   ·    Handstand Push-ups OR Piked Push-ups ·    Deadlifts…

    Wrist wraps/tape Knee sleeves Skipping rope Lifters (optional) Wight belt (optional)     Strength Development   Front Squats 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes   Focus: ·   Good leg drive engaged lats and shoulders. ·   Breathing ·   Maintain good core tension and rack position  …