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:

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

Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

 

MOBILITY

Dumbbell Assisted Straddle Stretch: 1 Minute

Warrior Squats with Dumbbell: 1 Minute

WOD

10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees 35/50

DESCRIPTION

  • We’ll grind through an unfamiliar movement in today’s 10-round couplet
  • The double dumbbell burpee will add some difficulty to a simple bodyweight movement
  • The intended time range for this workout is between 16-22 minutes

DOUBLE DUMBBELL BURPEE

  • The double dumbbell burpee flows like this:
  • Hit your chest to the ground between the dumbbells
  • Jump or step your feet to inside of the dumbbells
  • Deadlift the weight to full extension
  • Repeat for 9 total reps each round
  • Let’s choose weights that allow you to clear this station in right around 1 minute
  • It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee
  • This makes it easier to return them to the correct spot when transitioning to the next reb

TEACHING + SPECIFIC WARMUP

MODIFICATIONS

DOUBLE DUMBBELL BURPEES

  • Single Dumbbell Burpees (5 Each Side)
  • 15 Regular Burpees

RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

PRACTICE ROUNDS

1 Round

With Lighter Weight:
200 Meter Run
5 Double Dumbbell Burpees

1 Round

With Workout Weight:
100 Meter Run
3 Double Dumbbell Burpees

STRATEGY + WOD

GENERAL

  • If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees
  • This station will likely make the biggest difference of the two in the grand scheme of the workout
  • The weighted burpees are all about rhythm
  • If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving
  • The harder you work, the better this movement will feel
  • Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete
  • Find a place to breathe at both the top and the bottom of each rep to stay composed
  • Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round

AFTER PARTY

3 Rnds

1 Minute Headstand or Handstand Practice if appropriate. Tripod is also an option.

alternate with

1 Minute Push Up position Plank to Forearm Plank