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

3 RDNS
10 Single Leg Box Squats (each leg) or 10 SL Deadlifts
30 Russian Twist on Box or Ground

 

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