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

AMRAP 5:
200′ Walking Lunge
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge 35/50 M 25/40
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge 35/50 M 25/40
200 Meter Wreck Bag Run 35/50 M 25/40
Max Calorie Row in Time Remaining

GENERAL WARM-UP

6 Minutes For Quality

250 Meter Row
20 Bodyweight Reverse Lunges (10 Each Side)
100 Meter Single Arm Farmers Carry (50 Meters Each)

MOBILITY

Couch Stretch: 1:30 Each Side

 

AFTER PARTY

3 RNDS

12 MB Dead Bugs

12 Hollow Rocks with MB

12 Straight Legs Over MB

Rest as Needed Between Sets

WORKOUT VARIATIONS

HOME GYM

AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge 35/50 M 25/40
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge 35/50 M 25/40
200 Meter Single Dumbbell Farmers Carry 35/50 M 25/40
Max 10-Meter Shuttle Runs In Time Remaining

 

MODIFICATIONS

WALKING LUNGES

  • 200′ Unweighted For All Rounds (If No Dumbbells)

200 MED BALL RUN

  • Use Other Weighted Object (Sandbag, Dumbbell, Ball)
  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

MAX CALORIE ROW

  • Max Calories Any Machine
  • Max Shuttle Runs (10 Meters)
  • Max Burpees