Overhead Squat
Every 2 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
WOD
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 85/115 M-65/95
GENERAL WARM-UP
3 Rounds
30 Seconds PVC Straight Legs Swings (15 Seconds Each)
30 Seconds PVC Pass Throughs
30 Seconds PVC Sotts Press
30 Seconds PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Thoracic Opener: 2 Minutes
Barbell Ankle Stretch: 1 Minute
Active Twisted Cross: 1 Minute
AFTER PARTY
3 RNDS- 30 reps each
Russian Twist
Penguin
Bicycle
WORKOUT VARIATIONS
HOME GYM
10 Rounds For Time:
12 Double Dumbbell Deadlifts 35/50 M25/40
9 Double Dumbbell Hang Power Cleans
6 Double Dumbell Push Jerks
MODIFICATIONS
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts
- Odd Object Deadlifts
- Kettlebell Deadlifts
OVERHEAD SQUATS
- Front Squats
- Single Arm Dumbbell Overhead Squats
- Single Dumbbell Goblet Squats
- Wallballs
- Medicine Ball Squat Cleans
- Jumping Squats
- Odd Object Overhead Squats
HANG POWER SNATCHES
- Dumbbell Alternating Hang Power Snatches
- Odd Object Hang Power Snatch
- Kettlebell Swings
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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