Wednesday, May 21
May 20, 2014
Memorial Day Weekend Class Schedule
May 22, 2014


3 Rounds of
5 hanging scap retractions
10 band pull-aparts
5 side plank reach and squeeze/side
10 V-Ups w/ knees into chest

Skill, Pt 1 Rope Climb Progression (15 minutes)
1 x 2 Seated Spanish wrap practice
2 x 2 Spanish wrap pull-up
1 x 2 Seated J step practice
2 x 2 J-step pull-up

Skill, Pt 2 – Rope climb practice (10 minutes)
– No consecutive attempts
– Hand over hand decent
– No Dropping off rope

6 minutes Alternating Tabata (6 rounds each)
Hollow Rocks (Scale to single leg tuck or hollow hold)
Hyper Rocks, aka Superman Rocks (scale to Hyper hold)


  1. Dray says:

    Well this was a first for me! Had played with the ropes when they’re out before but never had a skill day to work on how best to use legs and feet. j-step burned less but I was definitely using my arms a lot more, wrapping was easy but burned enough that I had to switch legs (now I have even rope burns on both legs). Long socks helped but sliding down got me all over the place. Next time I will just fall from the top and count on Tom to catch me.