WOD
600 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 95/135 M-75/105
6 Push-ups
9 Air Squats
GENERAL WARM-UP
2 Rounds
30 Seconds Each
Active Samson
Single Leg Glute Bridges (Right)
Down Dog
Single Leg Glute Bridges (Left)
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Chest Stretch on Wall: 1 Minute Each Side
Wall Squats: 1 Minute
Front Rack Stretch: 1 Minute
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
600 Meter Run
6 Rounds of “The Chief”
1 Round of “The Chief”:
3 Double Dumbbell Power Cleans 35/50 M25/40
6 Push-ups
9 Air Squats
MODIFICATIONS
600 METER RUN
- 750 Meters Row
- 600 Meter Ski Erg
- 1,500 Meter Bike Erg
- 35/25 Calorie Assault or Echo bike
- 60/45 Calorie Schwinn Bike
- 500 Meter Trueform or Air Runner
- 45 Shuttle Runs [10 Meters]
3 POWER CLEANS
- 3 Double Dumbbell Power Cleans
- 6 Single Dumbbell Power Cleans
- 6 Odd Object Power Cleans
6 PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee 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
