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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\