“Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.” ~ Jon Gilson


All levels class

Conditioning

Snatches @ 75/55

Sit Ups

21-15-9

10 min cap

-rest 5 min after cap

 

Power Cleans

Barrier Burpees

21-15-9

10 min cap

-rest 5 min after cap

 

Shoulder to Overhead

Air Squats

21-15-9

10 min cap

 


 

Kids@Core

Strength

Deadlift 3×10

 

Conditioning

1x Manual Resisted Run

10x Burpees

1x Manual Resisted Run

8x Burpees

1x Manual Resisted Run

6x Burpees

1x Manual Resisted Run

(rest as needed between movements, but work to keep the Burpees unbroken)

 


2 min AMRAP

1x Deadlift

1x Power Clean

1x Thruster

(add 1 rep every round)

Rest 3 minutes

 

2 min AMRAP

2x Sit ups

2x Push ups

2x Ball Slams

Rest 3 min

2 rounds