Pay the man

Monday 8/10/20

zoom 8am 9:30am 4:30pm 6pm

Every 90 seconds x 10
10 Front squats
*Heaviest possible
*If using DBs do 15 front squats
+
Every 5 min x 5
10 Thruster (115/75)
15 Shoulder to overhead (115/75)
20 Burpees over bar
*DB only = as written with DBs
*KB only =single arm thruster 15 KB swing
*NO EQUIPMENT = 20 jumping air squats 15 pushups 20 burpees over object

DV45
AMRAP 8 min:
Max walking lunges
*5 Burpee deadlifts EMOM
@10
AMRAP 8 min:
Max air squats
*5 broad jumps EMOM
@20
AMRAP 8 min:
Max pushups
*10 DB snatch emiom
@30
AMRAP 15 min:
20 Situps
30 Alt leg v-ups
40 HOllow rocks
Run 400m

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