WOD

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadliftsย  155/225- M110/165

 

GENERAL WARM-UP

30 Seconds Each

Easy Single Unders
Easy Assault Bike
Down Dog

Quick Single Unders
Easy-Moderate Assault Bike
Front Plank (On Elbows)

High Single Unders
Moderate Assault Bike
Inchworm to Push-ups

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Pigeon Pose: 1 Minute Each

Calf Stretch on Post: 45 Seconds Each

Kneeling Hamstring Stretch: 45 Seconds Each

 

AFTER PARTY

Body Armor

3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Side Crunches (each side)
3 Sets of 9: V-Ups

Rest 1:00-1:30 Between Each Set

WORKOUT VARIATIONS

HOME GYM

50 Double Unders
25 Double Dumbbell Deadlifts 35/50 M25/40
40 Double Unders
20 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Deadlifts
20 Double Unders
10 Double Dumbbell Deadlifts
10 Double Unders
5 Double Dumbbell Deadlifts

MODIFICATIONS

60 DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 1 Minute of Practice
  • 60 Double Taps
  • 90 Line Hops
  • 30 Over-and-Back Dumbbell Hops

20/15 ASSAULT BIKE

  • Equal Calorie Echo Bike or Bike Erg
  • 30/20 Calorie Schwinn Bike
  • 25/18 Calorie Row
  • 400 Meter Run
  • 300 Meter Air Runner or Trueform

15 DEADLIFTS

  • 20 Double Dumbbell or Kettlebell Deadlifts
  • 30 Single Dumbbell Deadlifts
  • 30 Odd Object Deadlifts
________________________________

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\