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:

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

30 Seconds Each

Alternating Bird Dogs
Front Plank
Shoulder Taps
Down Dog
Inchworm to Push-ups
Arch Hold

Single Dumbbell Warmup

5 Reps Each Side:
Romanian Deadlifts
Bent Over Rows
Russian Swings
Hang Power Cleans
Strict Press

MOBILITY

Kneeling Split: 45 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Pike Stretch: 1 Minute

Front Rack Stretch: 1 Minute

WOD

8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest

STRATEGY + WOD

GENERAL

  • The strategy in this tabata workout is simple: move for as much of each 20 second window as your can
  • Since the score is the lowest rep total of the 8 rounds, move at a pace within those work windows that you find sustainable
  • With a quick 10 seconds of rest between stations, make sure to keep your dumbbell close to where you’re performing the walkouts and hollow rocks
  • There will be just enough time to get on the ground and pick up the dumbbell before you’re ready to go for the next station
  • Remember to keep a running rep count from station to station
  • For Example If you completed 10 strict presses to start the round, you’d count the first hollow rock as 11
  • Quickly jot down or make a mental note of your round total following the walkout push-ups
  • The more consistent you are across each station and round, the easier it is to keep track of your score

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Lats
  • Squats
  • Calves
  • Lower Back

WORKOUT VARIATIONS

FULL EQUIPMENT

Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:

  1. Bike Calories
  2. Single Dumbbell Strict Press (Alternate Arms Every Round)
  3. Hollow Hold
  4. Push-ups

Complete All 8 Rounds at Each Station Before Advancing

WORKOUT BRIEF

DESCRIPTION

  • Todays workout focuses on the midline and upper body pressing
  • We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off]
  • Keep a running count of your reps over the 4 movements each round
  • Your final score is the lowest number of reps over the 8 rounds

SINGLE ARM DUMBBELL STRICT PRESS

  • Choose a moderate dumbbell weight that allows you to move for as much of the 20 second window as possible
  • This should be a load that enables you to complete between 8-12 reps
  • You’ll use the same weight for all 8 rounds

HOLLOW ROCKS

  • For this movement, count 1 rep with each rock “back and forth”
  • If this is too challenging, bring your knees into your chest and/or hands down by your side

WALKOUT PUSH-UPS

  • The walkout push-up works both the midline and the upper body pressing muscles
  • Count 1 rep every time you complete the push-up portion of the movement

MODIFICATIONS

SINGLE ARM DUMBBELL STRICT PRESS

  • Barbell Strict Press [Light]
  • Odd Object Strict Press

HOLLOW ROCKS

  • Hollow Holds
  • Front Plank (on elbows)

WALKOUT PUSH-UPS

  • Regular Push-ups
  • Knee Push-ups
  • Elevated Push-ups [Hands on Box or Bench]