5 of 3

Friday 9/25/20

In teams of 2:
*You go I go for 5 cycles of
3 rounds:
12 Alt arm DB snatch (50/35)
12 Single arm thruster (50/35)
*During “rest” complete 20 Burpee box jumps
*Parnter A does 3 rounds of 12/12 while B does 20 burpee box jump overs. Once they are both done, switch. Complete that pattern for 5 cycles. So in total you will do 15 rounds of 12/12 and 100 burpee box jumps
*Barbell only = 12 power snatch/thruster (75/55)
**KB only = 12 kB swing 12 kB thruster
**NO EQUIPMENT = 12 jumping air squat 12 v-ups

DV45
AMRAP 10 min:
5-10-15-20-…
Bicep curl
pushup
*30jump rope after each set
REst 2
AMRAP 10
5-10-15-20
V-up
power clean
*7 burpee after each round
Rest 2
AMRAP 10
5-10-15-20….
Hang squat clean
Deadlift
*20 lateral jumps after each round
Rest 2
AMRAP 10
5-10-15-20…
Step ups w/ 1 DB
single arm devils press
*10 situps after each round

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!

Zoom classes at 8am 9:30am and 4:30pm 6:00pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day