SATURDAY
4 Rounds For Time [30 Minute Cap]:
200 M Run
30 Single Dumbbell Power Snatches 35/50 M 25/40
200 M Run
30 Step-Back Lunges*Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges 

GENERAL WARM-UP

Performed With One Lighter Dumbbell

1 Minute Easy Bike
30 Seconds Active Samson
30 Seconds Single Dumbbell Deadlift (15 Seconds Each Arm)

1 Minute Easy-Moderate Bike
30 Seconds Step Back Lunges
30 Seconds Single Dumbbell Russian Swings (15 Seconds Each Arm)

1 Minute Moderate Bike
30 Seconds Down Dog Video
30 Seconds Single Dumbbell Strict Press (15 Seconds Each Side)

WORKOUT VARIATIONS

HOME GYM

4 Rounds For Time [30 Minute Cap]:
200 M Run
30 Single Dumbbell Power Snatches 35/50 M 25/40
200 M Run
30 Step-Back Lunges*

Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges

MODIFICATIONS

SINGLE DUMBBELL POWER SNATCHES

  • Barbell Power Snatches [Light]
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slamballs

STEP BACK LUNGES

  • Bodyweight Lunges For All
  • Jumping Lunges For All
  • Use Barbell or Kettlebell

200 M Run

  • 15/12 Calorie Row
  • 15/12 Calorie Bike Erg
  • 12/9 Calorie Ski Erg
  • 12/9 Calorie Echo Bike
  • 20/15 Calorie Schwinn Bike
  • 12/9 Calorie Assault
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

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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