[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
15 Hang Power Cleans 95/135 M-75/105
12 Lateral Barbell Burpees
9 Thrusters 95/135 M-75/105
[On the 20:00]:
1 Mile Run
GENERAL WARM-UP
4 Minutes For Quality
100 Meter Easy Run
10 Slow Wall Squats
5 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
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds
Barbell Front Squat Hold: 1 Minute
WORKOUT VARIATIONS
HOME GYM
[On the 0:00]:
1 Mile Run
[On the 10:00]:
3 Rounds:
15 Alternating Single Dumbbell Hang Clusters (50/35)
15 Dumbbell Facing Burpees
[On the 20:00]:
1 Mile Run
MODIFICATIONS
1 MILE RUN
- 2,000 Meter Row
- 1,600 Meter Ski Erg
- 4,000 Meter Bike Erg
- 100/75 Calorie Assault or Echo Bike
- 150/120 Calorie Schwinn Bike
- 1200 Meter Air Runner or Trueform
15 HANG POWER CLEANS
- 15 Double Dumbbell Hang Power Cleans
- 15 Kettlebell Swings
- 20 Single Dumbbell Hang Power Cleans (10 Each Side)
- 20 Slamballs
12 LATERAL BARBELL BUPREES
- Regular Burpees
9 THRUSTERS
- 9 Double Dumbbell Thrusters
- 18 Single Arm Dumbbell Thrusters (9 Each)
- 18 Single Dumbbell Goblet Thruters
- 27 Jumping Air Squats
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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
