We are excited to announce some outdoor fitness classes happening this week… Class size is limited and you must register vial the link 🙂

Class Schedule for the week:

Wednesday June 10th–  6:30am & 9:00am- ZOOM

WOD in the Park 5:30PM Gerstle Park – register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=0&k_class_tab=0

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Thursday June 11th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

 

Friday June 12th– 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 6:00am TCF Parking Lot- register here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Saturday June 13th–  9:00am- ZOOM

Concrete Jungle Gym 8:00am TCF Parking Lot-register here:

https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783

Create your account or login to your existing account, then use the menu to “Book Now” and choose your class!

 

Login for all ZOOM classes- Meeting Password- 214698

https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

3 Rounds

30 Seconds Active Spidermans
30 Seconds Glute Bridges

2 Rounds

30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges

Right Leg in Round 1, Left Leg in Round 2

1 Round

1 Minute Line Hops
1 Minute Glute Bridge Walkouts

MOBILITY

Pigeon Pose: 45 Seconds Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

 

WOD

3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest

WORKOUT VARIATIONS

FULL EQUIPMENT

“Fight Gone Bad”

3 Rounds For Reps:
1 Minute Wallballs 14/20
1 Minute Sumo Deadlift High Pulls 55/75
1 Minute Box Jumps 20″
1 Minute Push Press 55/75
1 Minute Calorie Row
1 Minute Rest

DESCRIPTION

  • You’ll work for 5 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
  • This piece includes 3 moderately loaded weightlifting stations and 2 bodyweight stations
  • Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
  • Write down your reps for each round during your 1 minute of rest

DUMBBELL MOVEMENTS

  • Use one weight for all 3 dumbbell movements
  • Choose this loading based on the most challenging movement for you – likely the thruster
  • This should be a weight that allows you to complete 21+ thrusters unbroken when fresh
  • Here are some notes these movements:
  • Power Cleans: Only one head of each dumbbell has to touch the floor in the bottom
  • Thrusters & Push Press: There is no re-bend of the knees after driving the dumbbells overhead

OVER AND BACK DUMBBELL HOPS

  • Just like the name suggests, you’ll jump over the handle of 1 dumbbell and back
  • Over and back is equal to 1 rep
  • If it helps with scoring, simply count total jumps and cut the number in half at the end

BURPEES

  • These are standard burpees:
  • Hit your chest and thighs to the floor
  • Jump up or step up out of the bottom
  • Reach full extension with a small clap overhead and some air under the feet

MODIFICATIONS

DOUBLE DUMBBELL THRUSTERS

  • Single Arm Dumbbell Thrusters
  • Dumbbell Goblet Thrusters
  • Barbell Thrusters
  • Odd Object Thrusters
  • Wallballs
  • Jumping Air Squats

DOUBLE DUMBBELL POWER CLEANS

  • Single Dumbbell Power Cleans
  • Odd Object Power Cleans
  • Barbell Power Cleans
  • Barbell Sumo Deadlift High Pull

OVER-AND-BACK DUMBBELL HOPS

  • Box Jumps
  • Line Hops

DOUBLE DUMBBELL PUSH PRESSES

  • Single Dumbbell Push Press
  • Odd Object Push Press
  • Barbell Push Press

BURPEES

  • Row Calories

 

STRATEGY + WOD

GENERAL

  • With a short 1 minute of rest after each round, we won’t be sprinting through these 5 movements
  • Move with a purpose, but find a speed that allows you to keep rounds within 5-10 reps of each other
  • There are a couple ways to accomplish this
  • The first option is to have a rep goal for each round or each movement
  • For Example: You could try to hold somewhere between 12-20 reps on each movement or 60-100 reps for each round
  • This gives you a target to aim for every minute or every round
  • If one movement falls off, you can look to make it up on another
  • Another option would be to pre-set the time you are working and resting within each minute
  • For Example: You could go with a tabata style or double tabata interval style on every movement except for the burpees
    • Double Tabata: 1 Set of :40 Seconds On, :20 Seconds Rest
    • Tabata: 2 Sets of :20 Seconds On, :10 Seconds Rest
  • Since each round finishes with burpees, work for the whole minute before resting for a whole minute
  • Pre-determining the time you’ll work for can help you keep moving forward by building in rest, and can help you maintain similar reps from round to round

AFTER PARTY

Not For Time:

40 Dumbbell Close Grip Floor Presses
60 Banded Pull Aparts or  40 Bent over Flies
80 Banded Push Downs or 20 Tricep Extensions