“A mind that is stretched by new experiences can never go back to its old dimensions.” Oliver Wendell Holmes


 

All levels class

STRENGTH

Clean

Take 12 minutes to build to a heavy set. Not necessarily a 1RM. Listen to your body (form and fatigue), as well as your Coach

 

CONDITIONING

“Flight Simulator”

Doubleunders

10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10

Each set must be unbroken

15 minute cap

 

40x Pullups AFAP

5 min cap

 

75x Wallballs

5 min cap

 


 

Kids@Core

Deadlift

3 sets of 10 reps

 

Run 400 meters

15x Wallballs

4 rounds AFAP

 


 

Master’s class

4×5 Push Press
EMOM for 12 Minutes
Even- 7 Thrusters
Odd- 12 Kettlebell Swings