“..Courage is not having the strength to go on; it is going on when you don’t have the strength.” -Theodore Roosevelt


 

All levels class

STRENGTH

Deadlift

4 sets of 4 reps

@ 75%, 80%, 80%, 85%

 

SKILL

Muscle Up progression

 

CONDITIONING

Against a 12 minute clock

Run 800 meters

30x Kettlebell swings @ 53/ 35

Run 400 meters

60x Situps

Run 200 meters

90x Doubleunders

 


 

Master’s Class

STRENGTH

4×5 Press

 

CONDITIONING
10 Minute AMRAP
200m Run
10 Sit Ups
10 Push Ups

 


 

Kids@Core

Deadlift

4×5

 

Thrusters

Burpees 15-10-5