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]
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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- 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