“I am not afraid of storms for I am learning how to sail my ship.” -Louisa May Alcott

All levels class

Skill

Heaving Snatch Balance

3X3

 

Strength

  1. Press

4X5 @ 75-85% 1RM

-THEN-

10x Wallballs

8x Pull Ups

90 sec work/ 90 sec rest

6 rounds for total rounds

 


 

Kids@Core

Front Squat

5X4 @ 32X2

Tempo

 

Row 500 meters

20x Push Ups

3 rounds NFT

-rest as needed

 


 

Master’s Class

Skill

10 min Double Under Work

 

Strength

Front Squats

5×5

 

Conditioning

Row 250 meters

20x Goblet Squats

Row 250 meters

20x KB Swing

2 Rounds