WOD
AMRAP 15:
50/35 Calorie Assault Bike
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
30 Single Dumbbell Reverse Lunges
20 Deadlifts 145/205 M-105/150
GENERAL WARM-UP
1 Minute Each
Easy Bike
Active Samson
Push-up to Down Dog
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
AFTER PARTY
3 RNDS
1 Min weighted Glute Bridge Hold
followed by 30 Weighted Glute Bridges
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
800 M Run
40 Single Dumbbell Hang Clean and Jerks 35/50 M25/40
30 Single Dumbbell Reverse Lunges
20 Single Dumbbell Deadlifts
MODIFICATIONS
50/35 CALORIE ASSAULT BIKE
- 75/50 Calorie Row
- 50/35 Calorie Echo Bike or Bike Erg
- 50/35 Calorie Ski Erg
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
40 SINGLE DUMBBELL HANG CLEAN AND JERKS
- Kettlebell Swings
- Odd Object Ground to Overhead
30 SINGLE DUMBBELL REVERSE LUNGES
- 30 Jumping Lunges
- 30 Weighted Reverse Lunges (Empty Bar, Kettlebell, Ball)
20 DEADLIFTS
- 20 Double Dumbbell or Kettlebell Deadlifts
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
