WOD
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts 155/225- M110/165
GENERAL WARM-UP
30 Seconds Each
Easy Single Unders
Easy Assault Bike
Down Dog
Quick Single Unders
Easy-Moderate Assault Bike
Front Plank (On Elbows)
High Single Unders
Moderate Assault Bike
Inchworm to Push-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each
Calf Stretch on Post: 45 Seconds Each
Kneeling Hamstring Stretch: 45 Seconds Each
AFTER PARTY
Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Side Crunches (each side)
3 Sets of 9: V-Ups
Rest 1:00-1:30 Between Each Set
WORKOUT VARIATIONS
HOME GYM
50 Double Unders
25 Double Dumbbell Deadlifts 35/50 M25/40
40 Double Unders
20 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Deadlifts
20 Double Unders
10 Double Dumbbell Deadlifts
10 Double Unders
5 Double Dumbbell Deadlifts
MODIFICATIONS
60 DOUBLE UNDERS
- Reduce Reps
- Single Unders
- 1 Minute of Practice
- 60 Double Taps
- 90 Line Hops
- 30 Over-and-Back Dumbbell Hops
20/15 ASSAULT BIKE
- Equal Calorie Echo Bike or Bike Erg
- 30/20 Calorie Schwinn Bike
- 25/18 Calorie Row
- 400 Meter Run
- 300 Meter Air Runner or Trueform
15 DEADLIFTS
- 20 Double Dumbbell or Kettlebell Deadlifts
- 30 Single Dumbbell Deadlifts
- 30 Odd Object Deadlifts
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
