AMRAP 15:
9/12 Calorie Assault Bike
9 Deadlifts 185/275 M-135/205
9/12 Calorie Assault Bike
9 Strict Handstand Push-ups
GENERAL WARM-UP
3 Rounds
30 Seconds Each
Assault Bike (Increase Intensity Each Round)
Inchworm to Push-up
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Barbell Straddle Stretch: 1 Minute
Barbell Thoracic Opener: 1 Minute
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Hamstrings
- Lower Back
- Shoulders
- Upper Back
WORKOUT VARIATIONS
HOME GYM
21-18-15-12-9-6-3:
Double Dumbbell Deadlifts 35/50 M25/40
Hand Release Push-ups
MODIFICATIONS
12/9 ASSAULT BIKE
- 12/9 Calorie Bike Erg or Echo Bike
- 12/9 Calorie Ski Erg
- 15/12 Calorie Row
- 20/14 Calorie Schwinn Bike
- 200 Meter Run
- 12/9 Calorie Air Runner
- 150 Meter Trueform
9 DEADLIFTS
- 18 Double Dumbbell Deadlifts
- 24 Single Dumbbell Deadlifts
- 24 Odd Object Deadlifts
9 STRICT HANDSTAND PUSH-UPS
- Reduce Reps
- 9 Double Dumbbell Strict Press
- 9 Box Handstand Push-ups
- 18 Hand Release Push-ups
________________________________
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
