10 rounds for total calories:
3 min clock:
20/15 Calorie row 15/122 calorie bike (run 200m or 15 burpees if no cardio)
DB hang clean and jerk (50/35) (1 dumbbell)
Max calories or double unders
Rest 1 min between round
Hang clean and jerk go up by 2 rep each round. So 2,4,6,8,10,12,14,16,18,20
*Barbell only = hang clean and jerk (75/55)
*DB only = as written
*KB only = kb snatch
*NO EQUIPMENT = 200m run. hand release pushups/ max burpees
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