AMRAP 16:
Max Calorie Assault Bike
[On the 0:00]: 21 Kettlebell Swings 35/53
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings
[On the 14:00]: 21 AbMat Sit-ups
GENERAL WARM-UP
2 Rounds
With Workout Weight Kettlebell:
1 Minute Bike (Faster in 2nd Round)
1 Minute Active Samson + Air Squat
1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)
Carry Kettlebell in Circle Around Room
MOBILITY
Kettlebell Thoracic Opener: 2 Minutes
Kettlebell Assisted Straddle Stretch: 1 Minute
Kettlebell Pec Smash: 1 Minute Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Hamstrings
- Upper Back
- Quads
- Glutes
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
60 Double Unders
30 Single Arm Dumbbell Russian Swings 35/50 M25/40
10 Reverse Burpees
MODIFICATIONS
MAX CALORIE ASSAULT BIKE
- Max Calories Any Machine
- Max Double Unders
- Max 10-Meter Shuttle Runs
21 KETTLEBELL SWINGS
- 20 Single Arm Russian Dumbbell Swings (10 Each)
- 21 Odd Object Ground to Overhead
- 10 Single Arm Dumbbell Devil’s Press (5 Each Side)
21 ABMAT SIT-UPS
- Sit-ups with Feet Anchored
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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- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
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
