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\

 

Barbell Floor Press

Heavy Set of 8

WOD

AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups

GENERAL WARM-UP

30 Seconds

With Light Dumbbells:
Single Unders
Down Dog
Double Dumbbell Romanian Deadlifts

Single Unders
Push-up to Down Dog
Double Dumbbell Single Leg Romanian Deadlifts (Alternate Each Rep)

Single Unders
Inchworm to Push-up
Double Dumbbell Deadlifts

Barbell Warmup

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

 

MOBILITY

Chest Stretch on Floor: 45 Seconds Each Side

Table Top Stretch: 1 Minute

 

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Calves
  • Hamstrings
  • Quads
  • Glutes

WORKOUT VARIATIONS

HOME GYM

Barbell Floor Press

3 RNDS- Max Rep DB Floor Press

WOD

AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts 35/50 M25/40
25 Double Unders
15 Hollow Rocks

 

MODIFICATIONS

25 DOUBLE UNDERS

  • Reduce Reps
  • 50 Single Unders
  • 30 Seconds of Practice
  • 25 Double Taps
  • 50 Line Hops
  • 15 Over-and-Back Dumbbell Hops

15 DOUBLE DUMBBELL DEADLIFTS

  • 30 Single Dumbbell Deadlifts (15 Each Side)
  • 15 Barbell Deadlifts 85/115 M-65/95

15 ABMAT SIT-UPS

  • Sit-ups with Feet Anchored