WOD
AMRAP 20:
30/21 Calorie Assault Bike
20 Single Arm Dumbbell Hang Clean and Jerks 35/50 M25/40
30 AbMat Sit-ups
20 Hand Release Push-ups
GENERAL WARM-UP
2 Minute Easy Run
30 Seconds Each
Active Samson
Front Plank on Hands
Up Dog
Push-up Plank to Front Plank
Straight Leg Sit-ups
Shoulder Taps
Arch Hold
Inchworm to Push-up
MOBILITY
Pec Stretch on Wall: 40 Seconds Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
AFTER PARTY
3 Sets of 12: Dumbbell Floor Press (each arm)
3 Sets of 12: Dumbbell Bent Over Row (each arm)
3 Sets of 12: Dumbbell Romanian Deadlifts
Rest as needed
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
400 M Run
20 Single Arm Dumbbell Hang Clean and Jerks 35/50 M25/40
30 AbMat Sit-ups or Feet Anchored
20 Hand Release Push-ups
MODIFICATIONS
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
- Barbell Hang Power Clean and Jerks
- Odd Object Power Clean and Jerks
- Kettlebell Swings
- Slamballs
HAND RELEASE PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
RUN
- 35/25 Calorie Row
- 35/25 Calorie Bike Erg
- 30/21 Calorie Echo / Assault Bike
- 30/21 Calorie Ski Erg
- 40/30 Calorie Schwinn Bike
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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