3 Rounds For Time [25 Minute Cap]:
20 Power Snatches 55/75 M 45/75
20 Box Jump Overs 20/24
20 Pull-ups
20/26 Calorie Row or 250 M Run

 

GENERAL WARM-UP

3 Sets

30 Seconds Each

PVC Pass Throughs
Box Step-ups
Row

Get More Narrow on PVC & Fast on Row with Each Set

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

 

MOBILITY

Child’s Pose on Box: 45 Seconds

Barbell Forearm Smash: 45 Seconds Each Side

 

AFTER PARTY

3 RNDS

:30 Front Plank

:30s Side Plank (L)

:30s Side Plank (R)

:30s London Bridge

Rest 1 Minute Between Rnds

WORKOUT VARIATIONS

HOME GYM

3 Round For Time:
30 Single Dumbbell Power Snatches 35/50 M25/40
150′ Walking Lunge
15 Strict Pull-ups or 30 BOR

MODIFICATIONS

20 POWER SNATCHES

  • 30 Single Dumbbell Power Snatches
  • 30 Slamballs
  • Add 2nd Set of 30 Box Jumps After Pull-ups (If No Weight)

20 BOX JUMP OVERS

  • 30 Jumping Lunges

20 PULL-UPS

  • Reduce Reps
  • 15 Strict Pull-ups
  • 30 Banded Pull-ups
  • 30 Ring Rows
  • 30 Inverted Bar Rows
  • 15 Renegade Rows
  • 30 Dumbbell Rows From Plank Position (15 Each Side)
  • 30 Barbell Bent Over Rows
  • 30 Double Dumbbell Bent Over Rows
  • 30 Single Dumbbell Bent Over Rows (15 Each)

20/26 CALORIE ROW

  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 20/18 Calorie Assault or Echo Bike
  • 40/30 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 20 Shuttle Runs [10 Meters]

__________________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\