Sumo

Monday 7/6/20

Zoom for Monday 8am 9:30am 4:30pm 6:30pm

Every 90 seconds x 10
7 Deadlifts + 5 Front squats
*Pick a weight that will be channeling but will still allow each movement to be performed unbroken
+
4 rounds:
AMRAP 4 min:
10 Burpees
10 Sumodeadlift high pull (95/65)
Rest 1 min
*Goal is 4+ round for every 4 min AMRAP
*Barbell only = as written
*Db only = DB power cleans instead of sumohighpull
*KB only= high pull with KB
*NO EQUIPMENT = 15 Towel rows instead of sumohighpull

DV45
EMOM 21 min:
1 min: 10 Squat cleans
1 min: 10 Step overs
1 min: 30 BW walking lunges
@25
AMRAP 20 min:
20 DB dealift
100ft farmers carry
20 DB front squats
100ft weighted bear crawl

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

Barn gym envy