WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP.
30 sec on 30 sec off for 12 min
Wall Balls
Push Ups
Med Ball Twists
3 Rounds:
500m Row
12 Push Jerk (155/105#)
15 Toes-to-Bar
Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″
Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…
Skill – High Pulls W.O.D: Tabata Ab-Mat Sit-ups 2 min rest Alternating Tabata Burpees, Kettlebell Swings 2 min rest Bottom To Bottom Tabata Squats
Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 Burpees
3RDs 10 Goblet Squats 10 KBS 200m Run 20 Jump Tucks Back Squat 3×10 @ 80% 1 RM 10 min AMRAP 25 D/U 1 Power Clean 165/115 25 D/U 2 Power Clean 25 D/U 3 Power Clean…. Increase Power Cleans by 1.
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*