Happy birthday / Kids class

Monday 6/22/20

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

All gatherings of loved ones/ protests for gyms being closed are all at the gym. No more park WODs. 12 people per gathering from now on….

Tomorrow we will be starting kids summer camp. It will meet every Monday and Wednesday from 3-4, kids ages 9-13. If you are interested in having you child join, cost is $225 for a 12 pack of classes or $165 for a monthly membership. If you would like more information please let me know. Get the kids out of the house
10 rounds:
1 min:
7 heavy front squats + max reps jumping lunges
Rest 30 seconds between rounds
*Pick a heavy weight for the 7 front squats. Barbell or Dumbell
+
AMRAP 20 min:
40 Double unders
20 KB swings (53/35)
10 Squat cleans (95/65)
*Barbell only= 20 deadlift 95/65-10 squat cleans
*DB only =20 alt arm db hang snatch/10 db squat cleans
*KB only = 20 kb swings / 10 kb taters
*NO EQUIPMENT = 40 double unders 30 good mornings 20 jumping air squats

Cooldown
calf stretch 1 min per side
Samson stretch 1 min per side
paleo chair 2 min

DV45
AMRAP 8 min:
Max reps KB swings
*12 jumping air squats every min
@10
AMRAP 8 min:
5-10-15-20….
Goblet saquat
KB sumodeadift highpull
@20
AMRAP 8 min:
30 burpees
60 single arm thrusters
30 burppes
Max reps front rack lunges
@30
AMRAP 8 min:
10 t-bag squats
20 elevated front foot lunges
@40
AMRAP 8 min:
Max calories or burpees
*20 second wall sit every min

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 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 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