“..When I let go of what I am, I become what I might be.” -Lao Tzu


All levels class

Level 1

Clean

5×3

 

-THEN-

6 min AMRAP

5x Wallballs

8x Sit ups

-rest 2 min

6 min AMRAP

5x Ball Slams

8x Hand Release Push Ups

-rest 2 min

6 min AMRAP

5x KB Swing

8x Burpees

 


 

Kids@Core

Deadlift

3 sets of 8 reps

 

-THEN-

DB/KB Front Squats

Push ups

Burpees

30-20-10

 


 

Master’s Class

TEST

10 min capacity test

4 min Row for Cals

-rest 1 min

3 min Power Cleans @ 95/65

-rest 1 min

2 min Back Squat @ 80%/ 60% Body weight

-rest 1 min

1 min STO @ 75/55

 

Rest 5 min

 

8 min AMRAP

2x Wallballs

10x Double Unders

(add 2 Wallballs every round)