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
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
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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