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:

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 🙂 All classes will also be Zoom classes so if you are not comfortable attending class, you can still join in the fun! More info coming your way soon!!

Login for all ZOOM classes- Meeting Password- 214698

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

oh man.. my video was too long and i had to trim the after party… sorry!! I do love that i can entertain you, even if its just for 5 min 🙂

GENERAL WARM-UP

30 Seconds Each

Active Spidermans
Single Arm Dumbbell Seated-Press (Right)
Sprawl
Single Arm Dumbbell Seated Press (Left)
Mountain Climbers
Single Arm & Leg Romanian Deadlift (Left)
Slow Burpees
Single Arm & Leg Romanian Deadlift (Right)
Lateral Hops Over Dumbbell
Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell

MOBILITY

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 90 Seconds

WOD

30 Middle + 30 Right Leg + 30 Left Leg

[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks 35/50

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks 35/50

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks 35/50

WORKOUT VARIATIONS

FULL EQUIPMENT

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks 65/95 M-55/85

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks 65/95 M-55/85

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks 65/95 M-55/85

 

WORKOUT BRIEF

DESCRIPTION

  • Each round of todays interval workout includes the same amount of work completed in 3 different iterations
  • The total amount of work in each 5-minute window is 30 reps at each movement
  • You’ll work through the listed reps and rest with whatever time remain until the next window
  • With rest built in, we’re looking to move quickly through each interval
  • To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
  • This gives you at least 1 minute of rest before beginning the next iteration
  • Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL DUMBBELL BURPEES

  • This movement is completed laterally over one dumbbell
  • The chest and thighs hit the floor in the bottom
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle as you jump over the dumbbell
  • There is no need to stand to full extension on the jump

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • We’ll use a light-moderate load here, with the emphasis on cycling larger sets
  • This should be a weight that you could complete for 30+ reps unbroken when fresh
  • For this workout, we’ll alternate arms every 5 reps

 

MODIFICATIONS

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • Barbell Power Clean and Jerks
  • Odd Object Power Clean and Jerks
  • Kettlebell Swings
  • Slamballs
  • Box Jumps

LATERAL DUMBBELL BURPEES

  • Regular Burpees

STRATEGY + WOD

GENERAL

  • With built in rest between rounds, look to move with a purpose through each station
  • While the reps looks different in each interval, the overall workload is the same
  • That being said, aim to keep these 3 scores within 10-15 seconds of each other
  • Use your first interval score to guide your efforts in the second and third

LATERAL DUMBBELL BURPEES

  • Find a pace for your burpees that supports your plan on the dumbbell hang clean and jerks
  • If we had to pick, it’s better to slow these down a touch in order to go bigger on the dumbbell
  • You’ll always be moving here, so find a steady rhythm and keep breathing

SINGLE DUMBBELL HANG CLEAN AND JERKS

  • This is the most important movement in the workout, as it is the only one we would stop moving on
  • Plan out your breaks ahead of time and try to make them last less than 10 seconds
  • Keeping them to at least sets of 5 will make it easier to switch arms, as you have to change every 5 reps regardless
  • Consider the following sets in each interval
    • Set of 30:
      • 1 Set: 30
      • 2 Sets: 15-15 or 20-10
      • 3 Sets: 10-10-10 or 15-10-5
      • 4 Sets: 10-10-5-5
      • 5 Sets: 10-5-5-5-5
      • 6 Sets: 5-5-5-5-5-5
    • Sets of 15:
      • 1 Set: 15
      • 2 Sets: 10-5
      • 3 Sets: 5-5-5
    • Sets of 10:
      • 1 Set: 10
      • 2 Sets: 5-5

AFTER PARTY

Body Armor

Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes