Please note, we have added a Concrete Jungle Gym Class at 5:30 PM on M/T/W/TH.

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

GENERAL WARM-UP

Warmup Run

400 Meters Easy

2 Rounds

With Light Dumbbells:
30 Seconds Pausing Single Dumbbell Goblet Squats (3 Seconds in Bottom)
30 Seconds Lateral Hops Over Dumbbell
30 Seconds Double Dumbbell Plank Rows (Alternating)
30 Seconds Dumbbell Warrior Squats

MOBILITY

Dumbbell Ankle Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Side

 

WOD

For Time:
800 Meter Run
21 Dumbbell Cleans 35/50 M25/40
400 Meter Run
42 BOR
400 Meter Run
21 Dumbbell Cleans
800 Meter Run

DESCRIPTION

  • This big chipper workout combines odd-object weightlifting, high skilled gymnastics, and simple cardio
  • This is intended to be a medium-long range workout
  • Your score is the total time to takes to complete the listed work
  • We expect this workout to take between 18-28 minutes to complete

DOUBLE DUMBBELL SQUAT CLEANS

  • We’re looking to choose a moderate set of dumbbells for this station
  • This should be a weight that allows you to complete the 21 reps in 2 sets when fresh
  • Only one head of the dumbbell needs to make contact with the floor in the bottom

RUN

  • If you’re unable to run, check out the “modifications” section for more options

GENERAL

  • Today’s workout will center around the most challenging movements: the dumbbell squat cleans and BOR
  • You can adjust your running pace to support your ability to thrive on those two movements
  • If the dumbbell squat cleans are very challenging for you, the runs become way less important than maximizing your abilities on them

DUMBBELL SQUAT CLEANS

  • If these are challenging for you, quick sets with quick breaks will likely be the best approach
  • This allows you to focus more on staying in a solid and efficient position, which is very helpful whenever we’re using two dumbbells at once
  • However, if you feel comfortable with big sets, you’ll be able to clear this station substantially faster
  • Consider the following options:
  • 1 Set: 21
  • 2 Sets: 12-9
  • 3 Sets: 8-7-6
  • 4 Sets: 6-6-5-4
  • 5 Sets: 5-5-4-4-3
  • 6 Sets: 6-5-4-3-2-1
  • 7 Sets: 3’s

AFTER PARTY

3 RNDS

:30 S Hollow Hold
20 Alt V- Up
15 Tuck Ups
10 Elbow to Palm Plank Transitions
rest :30 Between Rnds

WORKOUT VARIATIONS

HOME GYM

For Time:
800 Meter Run
21 Dumbbell Cleans 35/50 M25/40
400 Meter Run
21 Strict Pull-ups or 42 BOR
400 Meter Run
21 Dumbbell Cleans
800 Meter Run

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]

400 METER RUN

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

BENT OVER ROWS

  • 21 Strict Pull-ups

DUMBBELL SQUAT CLEANS

  • 42 Single Dumbbell Squats Cleans
  • 21 Barbell Squat Cleans 95/135
  • 42 Medicine Ball Squat Cleans
  • 80 Jumping Air Squats