“..Defeat is a state of mind; no one is ever defeated until defeat has been accepted as a reality.” – Bruce Lee


All level class

Press

1RM

EMOTM 12 min

3x Clean + 1x Jerk

-add weight every 2 rounds


Kids@Core

Front Squats

3×8

10 min AMRAP

10x Push Ups

8x Box Jumps

6x Ball Slams


Master’s class

Skill

Pull Up Progression

Strength

Bench Press

5×5

Conditioning

12 min AMRAP

15x Step Ups

15x Ball Slams

15x T2B/ K2E/ Knee Raises