WOD
AMRAP 16:
30 Bar-Facing Burpees
30 Hang Squat Cleans 65/95 M55/85
30 Box Jump Overs 20/24
30 Overhead Squats 65/95 M55/85
30 Toes to Bar/Toes to Barbell
30 Thrusters 65/95 M55/85
GENERAL WARM-UP
1 Minute Each
Box Step-ups
Wall Squats
Inchworm to Push-up
Straight Leg Sit-ups
Arch Ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wall Twist: 1 Minute Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
AFTER PARTY
WORKOUT VARIATIONS
HOME GYM
AMRAP 16:
30 Dumbbell-Facing Burpees
30 Alternating Single Dumbbell Hang Squat Cleans
30 Lateral Hops Over Dumbbell
30 Goblet Squats
30 AbMat Sit-ups
30 Single Dumbbell Thrusters
MODIFICATIONS
THRUSTERS
- Double Dumbbell Thrusters
- Single Arm Dumbbell Thrusters
- Dumbbell Goblet Thrusters
- Odd Object Thrusters
- Wallballs
- Jumping Air Squats
OVERHEAD SQUATS
- Front Squats
- Single Arm Dumbbell Overhead Squats
- Single Dumbbell Goblet Squats
- Wallballs
- Medicine Ball Squat Cleans
- Jumping Squats
- Odd Object Overhead Squats
HANG SQUAT CLEANS
- Double Dumbbell Hang Squat Cleans
- Single Dumbbell Hang Squat Cleans
- Odd Object Squat Cleans
BAR-FACING BURPEES
- Dumbbell Facing Burpees
- Regular Burpees
BOX JUMP OVERS
- Lateral Hops Over Barbell
- Line Hops
- Box Step-ups
- Double Unders
- Single Unders
- Jumping Lunges
- Reverse Lunges
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- Toes Raises
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782