We will be opening June 29th but in the mean time, try one of these fabulous outdoor classes…Class size is limited and you must register via the link 🙂

Class Schedule for the week:

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!

 

Monday June 22nd– 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 23rd– 9:00am- & 5:30pm & 6:20pm Stretchy Tyme – ZOOM

 

Wednesday June 24th-  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 25th- 9:00am & 5:30pm & :20pm Stretchy Tyme – ZOOM

 

Friday June 26th– 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 27th–  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 29th– TCF Re-Opens!! Class size will be limited to 10 and you will need to register before hand 🙂

 

Login for all ZOOM classes- Meeting Password- 214698

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

GENERAL WARM-UP

Run Warmup

200 Meter Easy Jog

30 Seconds

Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts
Slow Air Squats

20 Seconds (Light Dumbbell)

Farmers Carry (Right)
Jumping Air Squats
Farmers Carry (Left)
Dumbbell Goblet Squats
Strict Press (Left)
Jumping Dumbbell Goblet Squats
Strict Press (Right)

MOBILITY

Lateral Squat Hold: 45 Seconds (Each Side)

Dumbbell Squat Hold: 45 Seconds

WOD

For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks 35/50
400 Meter Run
30 Weighted Jumping Squats 35/50
200 Meter Run with Dumbbell 35/50
30 Weighted Jumping Squats 35/50
400 Meter Run
50 Single Dumbbell Power Clean and Jerks 35/50
600 Meter Run

 

WORKOUT VARIATIONS

FULL EQUIPMENT

For Time:
600 Meter Run
50 Kettlebell Swings 35/53
400 Meter Run
30 Chest to Bar Pull-ups
200 Meter Run With Kettlebell
30 Chest to Bar Pull-ups
400 Meter Run
50 Kettlebell Swings 35/53
600 Meter Run

WORKOUT BRIEF

DESCRIPTION

  • This long chipper workout only requires your bodyweight and a single dumbbell to complete
  • We’ll work down in reps and then back up
  • The intended time range of this workout is between 15-25 minutes

DUMBBELL MOVEMENTS

  • There are 3 single dumbbell movements in todays workout: Power Clean and Jerks, Weighted Jumping Squats, and Running
  • Choose your weight based on the highest rep movement – the power clean and jerks
  • This should be a light-moderate weight that allows you to complete 25+ reps unbroken when fresh
  • Power Clean and Jerks:
  • Touch both heads of the bell to the ground between the feet
  • You can push jerk or push press the weight overhead
  • Switch hands every rep for a total of 25 each side
  • Weighted Jumping Squats:
  • Hold the dumbbell in the goblet position
  • Squat below parallel and jump to full extension with some air under the feet
  • Run with Dumbbell:
  • Carry the bell however you find most efficient as you chip away at the 200 meters of running
  • Farmers carry position and on the shoulder will be the two most common options

MODIFICATIONS

SINGLE DUMBBELL POWER CLEAN AND JERKS

  • Odd Object Clean and Jerks
  • Barbell Power Clean and Jerks (Light)
  • Kettlebell Swings
  • Slamballs

WEIGHTED JUMPING SQUATS

  • Jumping Air Squats [2x Reps]
  • Weighted Jumping Squats (Other Object)
  • Jumping Lunges

RUN WITH DUMBBELL [200 METERS]

  • 200 Meter Weighted Run (Other Object)
  • 400 Meter Run
  • Any Sub From 400 Meter List Below

RUN [400 METERS]

  • 500 Meter Row
  • 1000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 350 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

RUN [600 METERS]

  • 750 Meter Row
  • 1500 Meter Bike Erg
  • 600 Meter Ski Erg
  • 42/30 Calorie Assault or Echo bike
  • 60/42 Calorie Schwinn Bike
  • 500 Meter Trueform or Air Runner
  • 45 Shuttle Runs [10 Meters]

STRATEGY + WOD

GENERAL

  • Since the workout is a mirror image of itself, we want to move at a similar speed through the first and second halves
  • Hold a pace on the runs and dumbbell movements that you see yourself being able to re-create or improve upon the second time around

SINGLE DUMBBELL POWER CLEAN AND JERKS

  • The single dumbbell clean and jerks are the highest rep movement in the workout
  • There are two ways to approach this station:
  • The first option would be to change hands on the ground and essentially complete 50 steady singles, where you don’t stop moving
  • The second option would be to change hands in the air, which is a faster cycle time, but will likely require some breaks
  • Choose the option that keeps you moving the most over the 100 total reps
  • Here are a few ways to break-up each set of 50:
  • 2 Sets: 25-25 or 30-20
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10

WEIGHTED JUMPING SQUATS

  • The rep numbers aren’t super high here, but you are right back to this station after the 200 meter weighted run
  • While you could likely hold on, taking some breaks might be helpful in staying consistent across the 2 rounds of 30 reps
  • Consider the following options
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7

AFTER PARTY

Body Armor

For Time:
100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:
4 Alternating Single Dumbbell Squat Cleans