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competitioncorner.net/events/12370/workouts?f=team&d=77747&w=84722 COMPETITIVE, MASTERS-COMPETITIVE, INTERMEDIATE AND MASTERS-INTERMEDIATE FOR TIME - Trail Run "Loops" 1000m Loop (TOGETHER) 600m Loop A1 (SOLO) 600m Loop A2 (SOLO) 600m Loop A1 (SOLO) 600m Loop A2 (SOLO) 1000m Loop (TOGETHER) - Must initiate lap by 20:00 or will be TimeCapped RECREATIONAL FOR TIME - Trail Run "Loops" 600m Loop (T...

MOVEMENT STANDARDS tournamentcapitalclassic.ca/wp-content/uploads/2024/07/Event-5-Movement-Standards.pdf COMPETITIVE FOR TIME 400m Row (SPLIT) 16 S2O (SYNCHRO) Run (TO NORTH WALL) 32 BBJOs 24" (SPLIT) Run (BACK TO PLATFORM) 16 Snatches (SYNCHRO) 400m Row (SPLIT) 16 Front Squats (SYNCHRO) Run (TO NORTH WALL) 32 Strict HSPU to Flat (SPLIT) Run (BACK TO PLATFORM) 16 Overhead Lunges (SYNCHRO) 400m ...

EVENT 4 - 2024 Tournament Capital Classic EVENT 4 FLOW/MOVEMENT STANDARDS DOCUMENT: tournamentcapitalclassic.ca/wp-content/uploads/2024/06/Event-4-Movement-Standards.pdf EVENT 4 WILL BE LINKED TO EVENT 3 ALL DIVISIONS FOR COMBINED TOTAL LOAD Establish a 1RM Clean Clean can be Squat or Power, athlete choice on any attempt. Event 3 and 4 Timeline are linked on the same clock. Upon completion of E...

EVENT 3 MOVEMENT STANDARDS DOCUMENT tournamentcapitalclassic.ca/wp-content/uploads/2024/06/Event-3-Movement-Standards.pdf COMPETITIVE FOR TIME 6 Wall Walks (SYNCHRO) 25ft HS Walk (A1) (UNBROKEN) 60 Double Unders (A1) 1000m Echo Bike (SPLIT) 60 Double Unders (A2) 25ft HS Walk (A2) (UNBROKEN) 6 Wall Walks (SYNCHRO) 6min TimeCap MASTERS-COMPETITIVE FOR TIME 6 Wall Walks (SYNCHRO) 25ft HS Walk (SPL...

EVENT 1 FLOW/MOVEMENT STANDARDS DOCUMENT: tournamentcapitalclassic.ca/wp-content/uploads/2024/06/Event-1-Movement-Standards.pdf *Immediately following EVENT 1, athletes will be shuttled to EVENT 2's trail run location. Upon completion of EVENT 2, athletes will be shuttled back to TCSC and are welcome to use our warm up/down area.* COMPETITIVE 9min AMRAP - FOR REPS 13 Wallballs 16#/25# to 10ft (...

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Medball Hang Squat Cleans

The Lunge Wallball combines the benefits of a lunge with the traditional Wallball exercise, offering an alternative to the squat. This movement targets the lower body, particularly the quads, hamstrings, and glutes, while also engaging the shoulders and core. Lunges are a valuable unilateral exercise, promoting balance, coordination, and addressing muscle imbalances by working one leg at a time.

The Push Press Wallball is a variation of the traditional Wallball exercise, focusing on the upper body and shoulder extension without the full squat. This movement is excellent for developing shoulder strength, coordination, and explosive power. Additionally, it's an ideal modification for those with lower body injuries or for individuals looking to concentrate on shoulder stamina and endurance.

Feet on Box Handstand Balancing Drill

Feet on Box PIke HSPU

Feet on Box Pike Walk-In

Medball Hamstring Curls

Kettlebell Gorilla Rows

Alt. Medball-to-Toes

TCSC Kamloops Running Routes

TCSC Kamloops Owner on CBC Radio

WOD 3 STANDARDS - 2024 TCSC GAUNTLET

WOD 4 STANDARDS - 2024 TCSC GAUNTLET

WOD 2 STANDARDS - 2024 TCSC GAUNTLET

WOD 1 STANDARDS - 2024 TCSC Gauntlet

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