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 20:
200 Meter Run
12/16 Calorie Assault Bike
12 Pull-ups
8 Single Arm Dumbbell Snatches 35/50 M25/40

 

GENERAL WARM-UP

1 Minute Each

With Lighter Dumbbell:
1 Minute Bike
1 Minute Hollow Hold
1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each) Video
1 Minute Bike
1 Minute Arch Hold
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)

MOBILITY

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

 

AFTER PARTY

1 Min Plank

30 S Side Plank L

30 S Side Plank R

1 Min Rest

 

 

WORKOUT VARIATIONS

HOME GYM

AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches 35/50 M25/40
20 Double Dumbbell Plank Rows 35/50 M25/40

  • Alternate Arms Every 5 Reps on Hang Snatches
  • 10 Each Side For Dumbbell Plank Rows

 

MODIFICATIONS

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

12/16 CALORIE ASSAULT BIKE

  • Equal Calorie Any Machine (To Maintain Rep Scheme)

12 CHEST TO BAR PULL-UPS

  • Reduce Chest to Bars
  • 16 Ring Rows
  • 12 Chin Over Bar Pull-ups
  • 12 Banded Pull-ups
  • 12 Inverted Bar Rows
  • 12 Dumbbell Rows From Plank Position (6 Each Side)
  • 12 Barbell Bent Over Rows
  • 12 Double Dumbbell Bent Over Rows
  • 12 Single Dumbbell Bent Over Rows (12 Each Side)
  • 8 Strict Pull-ups
  • 8 Renegade Rows

8 SINGLE ARM DUMBBELL SNATCHES

  • Reduce Weight
  • 16 Slamballs
  • 8 Kettlebell Swings (70/53)
  • 8 Barbell Power Snatches (95/65)