Bardio

Wednesday 7/15/20

Every 90 seconds x 10
Power clean + hang squat clean + push jerk+hang squat clean + power clean
*If using DBs double it and do 2 reps at each movement
+
7 Rounds
1 min: 10 Hang power cleans (135/95)+Max reps push jerks (135/95)
30 seconds rest
1 min: 10 Front squats (135/95)+ Max reps push jerks (135/95)
30 seconds rest
*Barbell only = as written
*DB only = as written but with DBs
*KB only = 20 KB swings / max single arm push press. 20 goblet squats/max single arm push press
*NO EQUIPMENT= 20 situps + max pushups. 20 jumping air squats + max pushups

DV45
AMRAP 8 min:
50 Situps
100 Russian twists
50 situps
Max russian twists
@10
AMRAP 8 min:
20 t-bag squats
20 walking lunges
@20
AMRAP 8 min:
30 burpees
15 devils press
30 burpees
Max man makers
@30
AMRAP 8 min:
30 calories or run 400m
30 thruters
30 calories
Max clusters
@40
AMRAP 5 min:
Max curtis Ps. (curtis p=power clean+lunge+lunge+push press)

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 6:30pm 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