WOD
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts 155/225- M110/165
12 Barbell Facing Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts 185/275 M-135/205
8 Burpee Box Jumps 20/24
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts 205/315 M- 165/235
4 Burpee Box Jump Overs 20/24
GENERAL WARM-UP
Bike Warmup
60 Seconds Easy
40 Seonds Moderate
20 Seconds Moderate-Fast
30 Seconds Each
Alternating Bird Dogs
Push-up to Down Dog
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 90 Seconds Each Side
AFTER PARTY
3 RDNS
10 Tuck Up
10 Straight Legs Over Bumper Plate or DB
WORKOUT VARIATIONS
HOME GYM
3 Rounds x AMRAP 5:
400 Meter Run
30 Double Dumbbell Deadlifts
Max Dumbbell Facing Burpees
Rest 5 Minutes Between Rounds
MODIFICATIONS
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
- Kettlebell Deadlifts
BARBELL FACING BURPEES
- Regular Burpees
ASSAULT BIKE
- Equal Calorie Echo Bike
- Equal Calorie Ski Erg
- 35/25 Calorie Bike Erg
- 35/25 Calorie Row
- 400 Meter Run
- 40/30 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
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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
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
