Back Squat

3 Sets of 5reps

WOD

For Time:
21-15-9:
Kettlebell Swings 35/53
Burpees

Directly Into…

800 Meter Run

 

GENERAL WARM-UP

Run Warmup

400 Meters Easy

30 Seconds Each

Single Leg Glute Bridges (Each Side)
Kettlebell Deadlifts
Glute Bridges
Russian Kettlebell Swings
Glute Bridge Walkouts
Kettlebell Goblet Squats
Pausing Back Squats (2 Seconds in Bottom)

MOBILITY

Couch Stretch: 1 Minute Each Side

 

AFTER PARTY

3 Giant Sets:
10 Weighted Sit-ups
20 Sit-ups (Unweighted)
:30 Second Hollow Hold

Rest 2 Minutes Between Sets

WORKOUT VARIATIONS

HOME GYM

For Time:
30-20-10:
Russian Dumbbell Swings 35/50 M25/40
Burpees

Directly Into…

800 Meter Run

 

MODIFICATIONS

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings (30-20-10)
  • Equal Reps Odd Object Ground to Overhead

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 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\