Cinder blocks

Monday 4/13/20

CrossFit
EMOM 15 min:
5-10 Ground to overhead w/heaviest possible weight
*Ideally use a barbell with. But this can be done with DBs/KBs/Sandbag/whatever you can find
+
8 rounds:
1:30 on
20 Single arm trusters (switch every 5)
Max reps double unders the remainder of time
Rest 30 seconds between sets
*Barbell only=15 Thrusters (95/65)+max reps double unders
*DBs = as written
*KB only= as written but single arm KB thruster
*Wallball only= 20 wallball shots +max double unders
*Sandbag only = 4 sand back clean + squat
*NO EQUIPMENT= 24 Alternating jumping lunges + Max reps lateral jumps over object

Cooldown
1 min paleo chair
1 min hurdler stretch each leg
1 min: airplane crash each side

DV45(Booty pump Monday)

EMOM 10 min:
10 Jumping lunges + Max reps hamsting slides or weighted good mornings
@12
AMRAP 8 min:
21-15-9
Thruster
42-30-18
Farmer carry lunge
Max reps burpees the remainder
@22
AMRAP 8 min:
Run 800m
100 Air squats
Max reps step ups the reminder of time
@32
AMRAP 8 min:
50-40-30-20-10
Grasshoppers (L+R=1)
Situps
Plank hold the remainder
@42
Tabata jumping goblet squats

CrossFit preteens

Warmup
5 min
30 seconds max walking lunges
30 second rest
+
EMOM 10 min:
20 Walking lunges
*Goal it to keep upright posture and not letting back leg collapse
+
AMRAP 20 min:
Run 200m
10 Goblet squats
20 Lateral jumps over object

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 925-785-2578. 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 10am and 4:30pm everyday 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