WOD

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run

[Continue to Add 1 Round of “The Chief”]

1 Round of “The Chief”:

3 Power Cleans 95/135M-75/105
6 Push-ups
9 Air Squats

 

GENERAL WARM-UP

2 Rounds

30 Seconds

Active Spidermans
Shoulder Taps
Single Leg Glute Bridges (30 Seconds Each Side)
Tempo Air Squats (3 Seconds Down)

Barbell Warmup

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

 

MOBILITY

Down Dog: 1 Minute

Chest Stretch on Floor: 1 Minute

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:
1 Round of “Dumbbell Chief” 35/50 M25/40
200 Meter Run
2 Rounds of “Dumbbell Chief”
200 Meter Run
3 Rounds of “Dumbbell Chief”
200 Meter Run

[Continue to Add 1 Round of “Dumbbell Chief”]

1 Round of Dumbbell Chief:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats

 

MODIFICATIONS

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

PUSH-UPS

  • Reduce Reps
  • Hands Elevated (Box or Bench)
  • Knee Push-ups

POWER CLEANS

  • Double Dumbbell Power Cleans

________________________

 

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\