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]
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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- 5:30PM
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