WOD
10-9-8-7-6-5-4-3-2-1:
Strict Presses 65/95 M-55/85
After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups
GENERAL WARM-UP
2 Rounds
With Light Dumbbell:
30 Seconds Assault Bike (Faster in 2nd Round)
30 Seconds Dumbbell Plank Taps
30 Seconds Kneeling Single Dumbbell Strict Press (30 Seconds Each)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 1 Minute
Chest Stretch on Wall: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Glutes
- Upper Back
- Hamstrings
WORKOUT VARIATIONS
HOME GYM
10-9-8-7-6-5-4-3-2-1:
Strict Presses – each side 35/50 M25/40
After Each Set:
200 Meter Run
15 Feet Anchored Sit-ups
MODIFICATIONS
STRICT PRESS
- 2x Single Dumbbell Strict Press
- 2x Single Dumbbell Goblet Strict Press
- 2x Odd Object Strict Press
- Equal Reps Hand Release Push-ups
400 METER ASSAULT BIKE
- 200 Meter Row
- 200 Meter Run
- Equal Meters Any Bike
- 150 Meter Air Runner or Trueform
- 15 Shuttle Runs (10 Meters)
15 ABMAT SIT-UPS
- Sit-ups with Feet Anchored
_________________________
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