GOAT shoes

Friday 8/14/20
Zoom 8am 9:30am 4:30pm 6pm

EMOM 12 min:
1 min:
10 bicep curl + max strict press 45/33
*If using DBs use 1 DB
+
In teams of 2
You go I go 10 rounds each (Or rest 1:1 if no partner)
9 Power cleans (135/95)
7 Burpee box jumps (24/20)
5 Thruster (135/95)
*Barbell only = as written
*DB only = 12 power clean 7 burpee box jump 7 thruster
*KB only = 18 KB swing 7 burpee box jump 7single arm kB thruster
*NO EQUIPMENT = 18jumping lunges 7 burpee stick jumps 18 jumping air squats

DV45
AMRAP 8 min:
10 bicep curl
10 bent over row
@10
AMRAP 8 min:
10 Pushup
10 strict press
@20
10 situp
10 v-up
@30
AMRAP 8 min:
10 renegade row
10 bench press
@40
AMRAP 8 min:
10 see the light situp
20 Russian twist

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

G.O.A.T.