Heat Schedule for Weekend Competition

This upcoming weekend we are hosting an in house competition for members looking to participate in Nutts Cup. There is also a second division for people who just want to compete without worrying about Nutts Cup. $20.00 to play per person.

We have a number of teams signed up already but there is still room left.

Contact me, Tom, at [email protected] if you are looking for a last minute team or if you have a team you would like to throw in the mix.

Workouts have been posted on the website. Scroll back a few days to check them out.

Heat schedule is as follows

Please arrive at the gym for an 8:00 am briefing. Heats will be posted prior to the first workout.

Event 1

Heat 1 8:25-8:40

Heat 2 8:50-9:05

Heat 3 9:15-9:30

Event 2 

Heat 1 12:30-12:42

Heat 2 12:50-1:02

Heat 3 1:10-1:22

Event 3

Heat 1 1:45-1:55

Heat 2 2:05-2:15

Heat 3 2:25-2:35

Event 4

Heat 1 2:50-2:59

Heat 2 3:05-3:14

Heat 3 3:20-3:29

THURSDAY

Warm-up:

20 dislocates/pull aparts
1 minute hang from the bar

Then 2 rounds of:

10/10 KB arm bars
20 Hollow Rocks
20 Supermans

Arm Bar Video:

Strength:

Shoulder Press (3, 3, 3, 3, 3)

**In between shoulder press sets, do one strict set of 6-8 toes to bar or dragon flag progressions

Workout:

21, 15, 9

Russian KB swings (2 pood/1.5 pood)
Box Jumps
Toes to bars

Time Cap: 10 minutes