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