Friday 8/21/20
Zoom 8am 9:30am 4:30pm 6pm
AMRAP 12 min:
10-20-30-40-50….
Bicep curl
Single DB press (Hold 1 DB with either end in each hand)
Rest 1:1 after each movement
+
In teams of 2:
Against a 30 min clock:
10 Alternating rounds each
10/ 7 Caloires (10 burpees or 100m run if no cardio)
10 “Dusters” (50/35) 1 “Duster”= single arm devils press to single arm thruster
*During break complete 50 Double unders
In the remainder of time complete alternating sprints of 10/7 calories
*Barbell only = 10/7 calories+10 thrusters (95//65)
*DB only = as written
*KB only = 15 kb taters instead of Dusters
*NO EQUIPMENT = 10 burpees + 30 alt jumping lunges
DV45
AMRAP 10 min:
10-20-30-40…
Bicep curl
Push jerk
@12
AMRAP 10 min:
10-20-30….
Sit up
DB snatch
@24
AMRAP 10 min:
10-20-30-40….
Air squat
Single arm Push press
@36
AMRAP 10 min:
10-20-30-40.,…
Overhead lunge
Single rm thruster
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 6:00pm 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
