4 Rounds For Time:
800 Meter Assault Bike
16 TTB or T2BB
8 Push Jerks 115/165 M- 85/120
GENERAL WARM-UP
30 Seconds Each
Easy Assault Bike
Push-up to Down Dog
Hollow Hold
Moderate Assault Bike
Push-up to Down Dog
Arch Hold
Faster Assault Bike
Push-up to Down Dog
Straight Leg Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Overhead Wall Stretch: 1 Minute
Reverse Table Stretch: 1 Minute
Couch Stretch: 1:30 Each Side
AFTER PARTY
3 RNDS
8-12 SL DB or BB DL (each leg)
12 DB Cossak Squats (total)
WORKOUT VARIATIONS
HOME GYM
5 Rounds:
15 Weighted Sit-ups 35/50 M25/40
15 Double Dumbbell Push Press 35/50 M25/40
MODIFICATIONS
800 METER ASSAULT BIKE
- 400 Meter Row
- 800 Meter Bike Erg, Echo Bike, or Schwinn Bike
- 300 Meter Run or Ski Erg
- 200 Meter Air Runner or Trueform
16 TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbow/Chest/Waist
- 16 Toes Raises
8 PUSH JERKS
- 16 Double Dumbbell Push Jerks
- 16 Single Dumbbell Push Jerks
- 16 Odd Object Shoulder to Overhead
- 16 Full Kettlebell Swings
________________________________
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
