WOD
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Assault Bike
7 Clean and Jerks 85/115 M-65/95
GENERAL WARM-UP
3 Rounds
30 Seconds Each
Squat to Stands
Easy Bike
Wall Squats
Moderate Bike
Pausing Air Squats
Faster Bike
Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Pigeon Pose: 1 Minute Each Side
Front Rack Stretch: 45 Seconds
AFTER PARTY
30-20-10 Reps of each
Toe Touches
Alt V- Up
Russian Twist
Tuck Up
Penguin
WORKOUT VARIATIONS
HOME GYM
Every 4 Minutes x 5 Rounds:
30 Air Squats
20 Shuttle Runs (10 Meters)
14 Single Arm Dumbbell Clean and Jerks 35/50 M25/50
Alternate Arms Every Rep on Dumbbell
MODIFICATIONS
15/12 ASSAULT BIKE
- Equal Calorie Echo Bike
- 20/15 Calorie Bike Erg or Row
- 15/12 Calorie Ski Erg
- 25/20 Calorie Schwinn Bike
- 300 Meter Run
- 20 Shuttle Runs (10 Meters)
- 15/12 Calorie Air Runner
- 150 Meter Trueform Runner
7 CLEAN AND JERKS
- 7 Double Dumbbell Clean and Jerks
- 14 Single Arm Dumbbell Clean and Jerks
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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
