MONDAY

AMRAP 3:
21 Overhead Squats 65/95 M-55/85
21 Lateral Burpees Over Erg
Max Calorie RowRest 3 MinutesAMRAP 3:
18 Overhead Squats 85/115 M-65/95
18 Lateral Burpees Over Erg
Max Calorie RowRest 3 Minutes

AMRAP 3:
15 Overhead Squats 95/135M-75/105
15 Lateral Burpees Over Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats 105/155 M- 80/115
12 Lateral Burpees Over Erg
Max Calorie Row

GENERAL WARM-UP

30 Seconds Each

Easy Row
Active Spidermans
PVC Pass Throughs

Moderate Row
Mountain Climbers
PVC Overhead Squats

Faster Row
Frog Hops
PVC Sotts Press

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Couch Stretch: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

 

AFTER PARTY

3 RDNS
20 Barbell or DB Side Bends each side
20 Glute Bridges

WORKOUT VARIATIONS

HOME GYM

you could do the same version as class and sub 10 M shuttle runs or the below 🙂

4 Rounds x AMRAP 3:
21 Double Dumbbell Thrusters
21 Lateral Burpees Over Dumbbells
Max Shuttle Runs [10-Meters]

Rest 3 Minutes Between Rounds

MODIFICATIONS

OVERHEAD SQUATS

  • Front Squats

  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Jumping Squats
  • Odd Object Overhead Squats

LATERAL BURPEES OVER ERG

  • Regular Burpees

ROW

  • Any Machine
  • Max Shuttle Runs

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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