WOD

10-9-8-7-6-5-4-3-2-1:
Squat Cleans 95/135M-75/105

Before Each Round: 20/15 Calorie Row

 

GENERAL WARM-UP

1 Round

1 Minute Row
30 Seconds Lateral Squats
1 Minute Row
30 Seconds Slow Air Squats
1 Minute Row
30 Seconds Jumping Air Squats

Barbell Warmup

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

MOBILITY

Couch Stretch: 1 Minute Each Side

Barbell Front Squat Hold: 30 Seconds

 

WORKOUT VARIATIONS

HOME GYM

10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squat Cleans 35/50 M25/40

Before Each Round:
200 Meter Run

MODIFICATIONS

SQUAT CLEANS

  • Double Dumbbell Squat Cleans

20/15 CALORIE ROW

  • 15/10 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 20/15 Calorie Schwinn Bike
  • 15/10 Calorie Ski Erg
  • 200 Meter Run
  • 150 Meter Air Runner or Trueform
  • 15 Shuttle Runs [10 Meters]

______________________________

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- 7AM & 8:30AM

NO ZOOM

 

FRIDAY

CONCRETE JUNGLE GYM- 8 & 9AM

NO ZOOM

 

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\