Don’t cross the streams

Sunday 4/19/20

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

For 15min:
Complete each set unbroken as high possible
2-4-6-8-10-12-14….
Back squat or Front squat
*Do 2 squats, rest. 4 squats, rest. 6 squat, rest….continue unbroken as long as possible. If you break a set up it does not count. Pick a weight that is challenging
+
“Stay puft”
AMRAP 20 min:
10-9-8-7-6-5-4-3-2-1 Front squat (155/105)
*100m run or 10/7 Calories after each set of front squats
In the remainder time
AMRAP
10 Hang power cleans (135/95)
20 Air squats
*Barbell only = as written
DBs= Double DB front squat. DB hang power clean for am rap
1 DB/1KB = 1arm DB squat, switch shoulder each set. DB snatch for am rap
Wallball only= 35-30-25-20-15-10-5wallball shots. medball cleans for amrap.
NO EQUIPMENT= 42-36-30-24-18-12-6 Jumping air squats. 15 pushups for amrap

Cooldown
Couch stretch 1min each side
Calf stretch 1min each side
Crossleg forward fold 1min
Chill without your phone for 5 min.You can only think about puppies kittens rainbows and sunshine!