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:

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!

 

Monday June 15th– 6:30am & 9:00am- ZOOM

Concrete Jungle Gym 7:00am 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!

Tuesday June 16th– 9:00am- & 5:30pm & 6:20pm Stretchy Tyme – ZOOM

 

Wednesday June 17th–  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 18th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

 

Friday June 19th– 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 20th–  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

Warmup Run

200 Meter Easy Jog

30 Seconds Each

Active Spidermans
Active Samson
Mountain Climbers
Slow Air Squats
Push-up to Down Dog
Frog Hops
Reverse Lunges
Slow Burpees
Walking Lunges

MOBILITY

Calf Stretch: 30 Seconds Each Side

Dumbbell Warrior Stretch: 90 Seconds

Movement Prep

Each Side With Lighter Weight:

  • 4 Deadlifts
  • 4 High Pulls
  • 4 Strict Press
  • 4 Power Snatches

With Workout Weight:

  • 4 Alternating Dumbbell Power Snatches (Change on Ground)
  • 4 Alternating Dumbbell Power Snatches (Change in the Air)
  • 6 Reverse Lunges
  • 6 Stutter-Step Lunges
  • 6 Step Through Lunges
WOD

50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

WORKOUT VARIATIONS

FULL EQUIPMENT

For Time:
50 Burpees
1 Mile Run
75 Hang Power Snatches 45/65 M35/55
1 Mile Run
100 Meter Walking Lunge

DESCRIPTION

  • Working through a long chipper workout to start off the weekend
  • In this steady grind of a workout, the goal is to keep moving forward as much as possible by finding a solid break-up strategy on the high rep dumbbell power snatches in the middle
  • We expect this piece to take around 22-32 minutes to complete

ALTERNATING DUMBELL POWER SNATCHES

  • Choose a light to moderate weight dumbbell for these 75 reps
  • This should be a load that you can cycle for 25+ reps unbroken when fresh
  • Alternate hands on every rep
  • Both heads of the dumbbell should make contact with the floor at the start of each rep

WALKING LUNGE

  • This lunge is completed with no weight at all
  • The back knee should touch the ground with each step
  • After stepping out of the lunge, reach full extension with the body at the top
  • 100 Meters = ~328 Feet

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

RUNNING

  • 2,000 Meter Row
  • 1,600 Meter Ski Erg
  • 4,000 Meter Bike Erg
  • 100/75 Calorie Assault or Echo Bike
  • 150/120 Calorie Schwinn Bike
  • 1200 Meter Air Runner or Trueform

DUMBBELL POWER SNATCHES

  • Barbell Hang Power Snatches [Light]
  • Odd Object Ground to Overhead
  • Kettlebell Swings
  • Slamballs

WALKING LUNGE

  • 100 Reverse Lunges [50 Each Side]

STRATEGY + WOD

GENERAL

  • Nearly every movement in the workout today involves finding a steady pace to move forward at
  • The dumbbell power snatch is the only station we would stop moving on today – so let’s focus on dialing in this station
  • Although the weight is manageable, the reps are high, so we’re likely still going to break these up
  • That being said, let’s try to keep your rest between these sets to less than 10 seconds or to 3 big breaths
  • Choose the option below that best allows you to do that:
  • 3 Sets: 25-25-25 or 30-25-20
  • 4 Sets: 25-20-15-15
  • 5 Sets: 15-15-15-15-15 -or- 25-20-15-10-5 -or- 21-18-15-12-9
  • 6 Sets: 15-15-15-10-10-10
  • 7 Sets: 15-10-10-10-10-10-10
  • 8 Sets: 10-10-10-9-9-9-9-9
  • 10 Sets: 8-8-8-8-8-7-7-7-7-7
  • Another option would be to switch hands on the floor and try to maintain one steady rhythm for 75 single repetitions
  • This pace is slower, but can be very sustainable if your pace between reps is just right

AFTER PARTY

3 Giant Sets:

Max Effort L-Sit
30 Banded Good Mornings

Rest 1 Minute Between Sets