For Time:
18 Front Squats, 200 Meter Run
18 Pull-ups, 200 Meter Run
15 Front Squats, 200 Meter Run
15 Pull-ups, 200 Meter Run
12 Front Squats, 200 Meter Run
12 Pull-ups, 200 Meter Run
9 Front Squats, 200 Meter Run
9 Pull-ups, 200 Meter Run

Barbell:  85/115 M-65/95

 

GENERAL WARM-UP

1 Minute Each

Active Samson + Air Squats
Barbell Warrior Squats
Hollow/Arch Holds (30 Seconds Each)
Barbell Bent Over Rows

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Barbell Ankle Stretch: 1 Minute

Squat Hold: 1 Minute

 

WORKOUT VARIATIONS

HOME GYM

For Time:
18-15-12-9:

Single Dumbbell Front Squat 35/50 M25/40
Single Dumbbell Bent Over Rows (Each Side)

MODIFICATIONS

FRONT SQUATS

  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (Equal Reps)
  • Dumbbell Goblet Squats (Equal Reps)
  • Wallballs (Equal Reps)
  • Air Squats (2x Reps)
  • Jumping Air Squats (Equal Reps)

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups (Equal Reps)
  • Ring Rows (Equal Reps)
  • Inverted Bar Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Double Dumbbell Bent Over Rows (Equal Reps)
  • Single Dumbbell Bent Over Rows (Equal Reps Each Side)

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

________________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\