Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
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Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us
/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
GENERAL WARM-UP
Warmup Jog
200 Meters Easy
Plate Warmup
30 Seconds Each
Plate Hops
Plate Counterbalance Squats
Plate Hops
Plate Lateral Squats
Plate Hops
Plate Ground to Overhead
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Wrist Stretch: 30 Seconds Each Direction
Table Top Stretch: 1 Minute
Barbell Front Squat Hold: 30 Seconds
WOD
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” 95/135M-75/105
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
WORKOUT BRIEF
DESCRIPTION
- We’ll combine barbell conditioning with run conditioning in this longer workout
- After coming in from each 800 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run
- For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps
3 Rounds:
800 Meter Run
45 Barbell Reps - The intended time range for this piece is between 20-30 minutes
MACHO MAN
- 1 round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks - We’re looking to move a moderate weight barbell here
- With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
- While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count
- For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks
RUN
- See all the way down the page for run “modifications”
STRATEGY + WOD
“MACHO MAN”
- The power cleans are the pacer of the “Macho Man” complex
- With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
- Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
- These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
- After dropping the final push jerk, just get the first single power clean of the next round out of the way
RUN
- Today’s workout has an intended time range of 20-30 minutes
- That being said, we can aim to hold a pace on the runs that you could hold for this time frame
- Another way to think of it could be a pace you would hold for a 3-4 mile run
- Holding this speed will allow you to be consistent across each 800, while also thriving on the barbell
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
800 Meter Run
5 Rounds of Dumbbell “Macho Man” 35/50
1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks
MODIFICATIONS
800 METER RUN
- 1,000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
POWER CLEAN
- Double Dumbbell Power Cleans
- Single Dumbbell Power Cleans
- Odd Object Power Cleans
- Kettlebell Swings
FRONT SQUATS
- Double Dumbbell Front Squats
- Single Arm Dumbbell Front Squats
- Dumbbell Goblet Squats
- Odd-Object Front Squats
- Wallballs
- Air Squats
- Jumping Air Squats
PUSH JERKS
- Double Dumbbell Push Jerks
- Single Dumbbell Push Jerks
- Odd-Object Shoulder to Overhead
- Full Kettlebell Swings