Bardio

Thursday 9/24/20

Zoom 8am 9:30am 12 4:30 6pm

EMOM 5 min:
5 Heavy power clean or power snatch
Rest 1 min
EMOM 5 min:
3 Heavy power clean or power snatch
Rest 1 min
EMOM 5 min:
2 Heavy power clean or power snatch
*Use the heaviest weight possible for each 5 min chunk
*If using DBs do 10 each min
+
Every 3 min x 6
20 Front rack lunges (115/75)
20 Shoulder to overhead (115/75)
*DB only = as written but with DBs
*KB only = goblet lunges / 30 KB swings
*NO EQUIPMENT = 20 pistols 20 burpees

Endurance
10 rounds for time:
Run 400m
10 Bar facing burpees
50 Double unders

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