AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches 35/50 M25/40
24 Thrusters 55/75 M 45/75
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches 35/50 M25/40
18 Thrusters 55/75 M 45/75
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches 35/50 M25/40
12 Thrusters 55/75 M 45/75
GENERAL WARM-UP
Row Warmup
2 Minutes Easy
30 Seconds Each
Wall Squats
Dumbbell Goblet Squats
Down Dog
Single Dumbbell Deadlifts (15 Seconds Each)
Shoulder Taps
Single Dumbbell Strict Press (15 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose + Lat Reach: 2 Minutes Each Side
Dumbbell Assisted Straddle Stretch: 1 Minute
AFTER PARTY
40 BB or DB Side Bends
20 Bird Dog
40 BB Reverse Lunges
WORKOUT VARIATIONS
HOME GYM
3 Rounds x AMRAP 4:
24 Shuttle Runs [10 Meters]
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)
Rest 4 Minutes Between Rounds
MODIFICATIONS
ROW
Sets of 24/18 Calories:
- Equal Calorie Bike Erg
- Equal Calorie Schwinn Bike
- 18/14 Calorie Assault Bike
- 18/14 Calorie Echo Bike
- 18/14 Calorie Ski Erg
- 24 Shuttle Runs [10 Meters]
Sets of 18/14 Calories:
- Equal Calorie Bike Erg
- Equal Calorie Schwinn Bike
- 14/10 Calorie Assault Bike
- 14/10 Calorie Echo Bike
- 14/10 Calorie Ski Erg
- 18 Shuttle Runs [10 Meters]
Sets of 12/9 Calories:
- Equal Calorie Bike Erg
- Equal Calorie Schwinn Bike
- 9/7 Calorie Assault Bike
- 9/7 Calorie Echo Bike
- 9/7 Calorie Ski Erg
- 12 Shuttle Runs [10 Meters]
ALTERNATING DUMBBELL SNATCHES
- Barbell Power Snatches [Light]
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
THRUSTERS
- Double Dumbbell Thrusters
- Single Arm Dumbbell Thrusters
- Dumbbell Goblet Thrusters
- Odd Object Thrusters
- Wallballs
- Jumping Air Squats
*************************************
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
