WOD

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
12 Thrusters 65/95 M55/85
12 Toes to Bar

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
9 Thrusters 85/115 M65/95
9 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
Max Rounds With Time Remaining:
6 Thrusters 95/135 M75/105
6 Bar Muscle-ups

GENERAL WARM-UP

30 Seconds Each

Inchworms to Push-up
Up Dog
Shoulder Taps
Arch Hold
Hollow Hold
Straight Leg Sit-ups
Glute Bridges
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Right)
Glute Bridge Walkouts
Wall Squats

Barbell Warmup

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

MOBILITY

Wall Twist: 1:30 Each Side

 

AFTER PARTY

3 RDNS

:45s Hollow hold or Boat hold
12 Clam Crunches
12 Bicycle
12 Reverse Crunches

WORKOUT VARIATIONS

HOME GYM

AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
12 Double Dumbbell Thrusters
12 V-ups

Rest 5 Minutes

AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
9 Double Dumbbell Thrusters
9 Alternating Dumbbell Plank Rows

Rest 5 Minutes

AMRAP 5:
Buy-In: 40 x 10-Meter Shuttle Runs
Max Rounds With Time Remaining:
6 Double Dumbbell Thrusters
6 Devil’s Press

MODIFICATIONS

500/400 METER ROW

  • 1,000/800 Meter Any Bike
  • 400 Meter Run
  • 400/300 Meter Ski
  • 40 x 10 Meter Shuttles

THRUSTERS

  • Reduce Weights
  • Double Dumbbell
  • Single Dumbbell
  • Odd-Object Thrusters

TOES TO BAR

  • Knees To Chest
  • Toes As High As Possible
  • 1/2 Reps Of Strict Toes To Bar
  • V-ups
  • GHD Sit-ups
  • Weighted Sit-ups

CHEST TO BAR PULL-UPS

  • Banded Chest To Bar Pull-ups
  • 1/2 Reps Of Strict Chest To Bar Pull-ups
  • 1/2 Reps Of Strict Pull-ups
  • Chin Over Bar Pull-ups
  • Banded Chin Over Bar Pull-ups
  • Ring Rows
  • Alternating Dumbbell Plank Rows

BAR MUSCLE-UPS

  • Banded Bar Muscle-ups
  • Chest To Bar Pull-ps
  • Jumping Bar Muscle-ups
  • Ring Muscle-ups
  • Chin Over Bar Pull-ups
  • Burpee Pull-ups
  • Double Dumbbell Snatches
  • Single Dumbbell Snatches

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

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