Pressing Complex

Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks

WOD

AMRAP 10:
3 Box Jump Overs 20/24
3 Toes to Bar/Barbell
3 Push Jerks 95/135M-75/105
3 Pull-ups/BOR
6 Box Jump Overs
6 Toes to Bar/Barbell
6 Push Jerks 95/135M-75/105
6 Pull-ups/BOR

…
Add 3 Reps Each Round

GENERAL WARM-UP

2 Rounds

30 Seconds Box Step-ups
30 Seconds Inchworm to Push-ups
30 Seconds Arch Hold
30 Seconds Hollow Hold
30 Seconds Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Couch Stretch: 2 Minutes Each Side

Overhead Stretch On Wall: 1 Minute

 

AFTER PARTY

3 RNDS

:20s Flutter Kick
:20s Side Plank L
:20s Scissor Kick
:20s Side Plank R
:40s Rest

WORKOUT VARIATIONS

HOME GYM

Press

3 Rnds
12-15 Seated Press

WOD

AMRAP 10:
3 DB Jump Overs (each side- 6 total)
3 Toes to DB
3 Push Jerks 35/50 M25/20 (Each Side)
3 Single Dumbbell Bent Over Rows (Each Side)
6 DB Jump Overs (each side- 6 total)
6 Toes to DB
6 Push Jerks 35/50 M25/20 (Each Side)
6 Single Dumbbell Bent Over Rows (Each Side)
…
Add 3 Reps Each Round

 

MODIFICATIONS

BOX JUMPS OVERS

  • Lateral Hops Over Barbell
  • Line Hops
  • Box Step-ups
  • Double Unders
  • Single Unders
  • Jumping Lunges
  • Reverse Lunges

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises

PUSH JERKS

  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd Object Shoulder to Overhead
  • Full Kettlebell Swings

*************************************

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   552 003 9138

 

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09