Single arm

Tuesday 7/7/20

ZOOM for Tuesday 8am 9:30am 4:30pm 6:30pm

EMOM 8 min:
10 Hollow rocks + 10 alt leg v-ups
+
Every 4 min x 8 rounds
12 Single arm thruster (70/50)
24/18 Cal row 20/15 Cal bike (300m run or 20 burpees or 100 double unders if no cardio equipment)
12 Single arm DB hang clean and jerk (70/50)
*barebll only = 12 thrusters 115/75 12 hang clean and jerk 115/75
*DB only = as written. make reps 15 if you have only 1 selection of DB weight
*KB only = 15 kb thruster 20 kb swings
*NO EQIPUMENT = 30 lunges 100 double under 30 burpees

Endurance

AMRAP 40 min:
2 rounds
Run 200m
15 calories or burpees
Rest 1 min after each 2 round chunk

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