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