“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins


All levels class

Skill

Heaving Snatch Balance

3X3

 

Strength

P. 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

Strength

Split Squat

4 sets of 6 reps (each leg)

 

Conditioning

1x Manual Resisted Run

21x Burpees

1x Manual Resisted Run

15x Burpees

1x Manual Resisted Run

9x Burpees

1x Manual Resisted Run

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