WOD

800 Meter Run
30 Pull-ups
30 Overhead Squats 85/115 M65/95
400 Meter Run
15 Pull-ups
15 Overhead Squats

GENERAL WARM-UP

Run Warmup

200 Meters Easy

30 Seconds Each

Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

PVC Wall Squat: 1 Minute

PVC Lat Stretch: 1 Minute

 

AFTER PARTY

3 RDNS

10 Jumping Lunges
20 Walking Lunges

WORKOUT VARIATIONS

HOME GYM

800 Meter Run
30 Pull-ups or BOR
30 SA DB Overhead Squats or Goblet Squats 35/50 M25/40
400 Meter Run
15 Pull-ups or BOR
15 SA DB Overhead Squats or Goblet Squats

MODIFICATIONS

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

400 METER RUN

  • 500 Meter Row
  • 1000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

CHEST TO BAR PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows
  • Dumbbell Rows From Plank Position
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows
  • Single Dumbbell Bent Over Rows
  • Odd Object Bent Over Rows

OVERHEAD SQUATS

  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Double Dumbbell Front Squats

_________________________

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\