Holiday Schedule-
Thursday, Nov 26- Thanksgiving Day- 7:00 & 8:30am Class
Friday, Nov 27- Day After Thanksgiving- 8:00 & 9:00am Classes
No Zoom either day but the at home wod will still be posted.
WOD
5 Rounds For Time:
5 Deadlifts 165/245- M-115/175
20 Double Dumbbell 1-Arm Push Press 35/50 M25/40
20/15 Calorie Assault Bike
GENERAL WARM-UP
2 Rounds
30 Seconds Each
Easy-Moderate Bike
Inchworm to Push-up
Glute Bridge Walkouts
Kneeling Single Arm Dumbbell Strict Press (Each Side)
Performed with Lighter Dumbbell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Single Arm Lat Stretch on Wall: 45 Seconds Each Side
Pigeon Pose on Wall: 90 Seconds Each Side
AFTER PARTY
3 RNDS:
15 Barbell or DB Hip Thrusts
30 Second Side Plank (Each Side)
Rest As Needed Between Sets
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
20 Double Dumbbell Deadlifts 35/50 M25/40
20 Double Dumbbell 1-Arm Push Press
200 M Weighted Run
MODIFICATIONS
DEADLIFTS
- 20 Double Dumbbell Deadlfits
DOUBLE DUMBBELL 1-ARM PUSH PRESS
- 10 Single Dumbbell Push Press (Each Side)
20/15 CALORIE ASSAULT BIKE
- Equal Calorie Echo Bike or Bike Erg
- 30/24 Calorie Row
- 20/15 Calorie Ski Erg
- 200 Meter Weighted Run
- 200 Meter Air Runner or Trueform
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 7AM & 8:30AM
NO ZOOM
FRIDAY
CONCRETE JUNGLE GYM- 8 & 9AM
NO ZOOM
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