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\

WOD

21-15-9:
Power Cleans 85/115 M-65/95
Hand Release Push-ups

Directly Into…

21-15-9:
Push Press 85/115 M-65/95
Toes to Barbell

GENERAL WARM-UP

30 Seconds Each

Active Samson
Push-up to Down Dog
Banded Pass Throughs

Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts

Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)

Barbell Warmup

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

 

MOBILITY

Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

 

AFTER PARTY

3 RDNS- 15 Seconds of each
BSS
Jumping BSS

Rest as needed between

WORKOUT VARIATIONS

HOME GYM

21-15-9:
Double Dumbbell Power Cleans 35/50 M25/40
Hand Release Push-ups

Directly Into…

21-15-9:
Double Dumbbell Push Press 35/50 M25/40
Toes to Dumbbell

 

MODIFICATIONS

POWER CLEANS

  • 30-20-10 Single Dumbbell Power Cleans
  • Equal Reps Double Dumbbell Power Cleans

HAND RELEASE PUSH-UPS

  • Reduce Reps
  • Regular Push-up with Hands on Box/Bench
  • Knee Hand Release Push-ups

PUSH PRESS

  • 30-20-10 Single Dumbbell Push Press
  • Equal Reps Double Dumbbell Push Press

TOES TO BARBELL or DB

  • Toes to Bar
  • T2B Feet as High as Possible
  • Equal Reps Knees to Elbow/Chest/Waist
  • Equal Rep Toes Raises
  • 2x AbMat Sit-ups
  • Equal Rep Weighted AbMat Sit-ups