“..If you are not willing to risk the usual, you will have to settle for the ordinary.” Jim Rohn


All levels class

3×10 Power Clean and Jerks @ TnG Tempo

(RPE=85%)

1 min Max Wallballs

-rest 1 min

1 min to run 200 meters

-rest 1 min

1 min Max Burpees

-rest 1 min

1 min Max Double Unders

-rest 1 min

2 Rounds


Kids@ Core

Push Press

3 sets of 8 reps @ TnG Tempo

-THEN-

10 meter Burpee Broad Jumps

10 meter Bear Crawl

6 rounds


Master’s class

Strength

Hang Power Clean into Push Press

5×5 @ TnG Tempo

Conditioning

(RPE=80-90%)

20 seconds Step Ups

10 seconds DB/ KB Push Press

-Rest 30 seconds

30 seconds Burpees

-Rest 30 seconds

4 rounds

-Rest 3 minutes

10x Ball Slams

5x Hang Power Cleans

-Rest 30 seconds

30 seconds AirDyne

-Rest 30 seconds

4 rounds