“..Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience and the passion to reach for the stars to change the world.”– Harriet Tubman


All levels class

Strength

Clean and Jerk

6 sets of 2 reps @ 80-90% 1RM

 

10 min Double Under work

 

Conditioning

3x Rope Climbs

20x GHD Sit ups

2x Rope Climbs

15x GHD Sit ups

1x Rope Climbs

10x GHD Sit ups

NFT

 

Master’s Class

Strength

Press

3 sets of 6 reps

 

Conditioning

5 min AMRAP

5x Pull ups

10x Ball Slams

-rest 5 minutes

 

5 min AMRAP

10x KB Swing

20x Walking Lunges