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