WOD

30-20-10:
Deadlifts 135/185 M 95/140
Box Jumps 20/24Directly Into…

10-20-30:
Kettlebell Swings 35/53
Row Calories

GENERAL WARM-UP

1 Round

1 Minute Row
1 Minute Down Dog
1 Minute Box Step-ups
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Row

Barbell Warmup

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

 

MOBILITY

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Drop Ankle Stretch: 30 Seconds Each Side

 

AFTER PARTY

3 RDNS

9 Seated DB Press
12 Box Dips or Tricep Extensions
15 Push Ups on DB

WORKOUT VARIATIONS

HOME GYM

30-20-10:
DB Deadlifts 35/50 M25/40
DB Jump Overs

Directly Into…

10-20-30:
Kettlebell Swings
200,300,400 M runs

MODIFICATIONS

DEADLIFTS

  • Equal Reps Double Dumbbell or Kettlebell Deadlifts
  • Equal Reps Single Dumbbell Deadlifts
  • Equal Rep Odd Object Deadlifts

BOX JUMPS

  • Equal Reps Jumping Lunges
  • Equal Reps Single Dumbbell Reverse Lunges

KETTLEBELL SWINGS

  • Equal Reps Single Arm Russian Dumbbell Swings
  • Equal Reps Odd Object Ground to Overhead

ROW (30-20-10)

  • Equal Calories Any Machine (To Maintain Rep Scheme)

_________________________

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\