Call Us: (925) 380-6335

Stay active guys


Stay active guys

Wednesday 3/25/20

Alternating tabata
Stripper squats
EMOM 10 min:
30 seconds max reps front loaded squats
*Get the heaviest thing you can find, hug it and squat as many times possible in 30 seconds. Here are your options
Barbell=heavy front squats
Dumbbells=front squats
KB=double front rack squat or goblet squat
Sandbag=bear hug front squats
Wallball=medball cleans
Random object= hold it in front however you can and squat with it
4 rounds:
12 Thrusters (95/65)
50 Double unders
@10 min:
4 rounds
10 Thrusters (95/65)
50 Double unders
*If you have a barbell and plates use that. DBs and KBs will work too. If you only have 1 DB/KB do 1 arm thrusters but for 16 reps (8L/8R). You can also use your home made sandbag or whatever heavy items you have at your house. If you have not found any at this point. DO IT TODAY! Anything can be gym equipment if you’re creative enough

DV45 (wildcard Wednesday)
AMRAP 8 min:
Single arm devils press
Calories or burpees
@10 min
AMRAP 8 min:
Weighted step ups
AMRAP 8 min:
See the light situps
DB clean and jerks (Or odd object ground to overhead if you don’t have DBs)
AMRAP 8 min:
Tuck jumps
Jumping lunges

CrossFit preteens
Warm up
AMRAP 6 min:
5 30′ shuttle runs (30′ up and 30′ back =1)
20 jumping jacks
Every min on the min for 10 min:
6 Broad jumps
Stand on a starting line and do 6 explosive broad jumps out as far as possible. Try to get farther each min.
*Aim is to get entire body into the jump each time, utilizing a big swing with the arms when jumping
8 rounds:
1:30 clock: 15 Jumping air squat +Max rep calories on machine or burpees if you have no cardio stuff
rest 30 seconds between rounds

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 924-785-2578. 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 

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