Power Clean
On the 1:30 x 6 Sets:
3 Power Cleans
WOD
AMRAP 15:
15 Power Cleans 65/95 M-55/85
30 Double Unders
15 Wallballs 14/20
30 Double Unders
GENERAL WARM-UP
2 Rounds
30 Seconds Single Unders
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Active Samson
30 Seconds Air Squats
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
Barbell Ankle Stretch: 1 Minute
AFTER PARTY
3 RDNS
10s Handstand, Headstand or Tripod Hold or 10 Seated Press or 5 Strict HSPU
20 Hollow Rocks
WORKOUT VARIATIONS
HOME GYM
AMRAP 15:
15 Double Dumbbell Power Cleans 35/50 M25/40
30 Double Unders
15 Single Dumbbell Goblet Thrusters
30 Double Unders
MODIFICATIONS
15 POWER CLEANS
- 15 Double Dumbbell Power Cleans
- 20 Single Dumbbell Power Cleans
- 20 Odd Object Power Cleans
30 DOUBLE UNDERS
- Reduce Reps
- Single Unders
- 30 Seconds of Practice
- 30 Double Taps
- 45 Line Hops
15 WALLBALLS
- 30 Jumping Air Squats
- 15 Single Dumbbell Goblet Squats
- 15 Medicine Ball Squat Cleans
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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
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