MONDAY
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
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-Â 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom-Â 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom-Â 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