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

 

Wednesday June 10th  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 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

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

Couch Stretch: 45 Seconds Each Side

Child’s Pose on Dumbbell: 45 Seconds

Movement Prep

  • 30 Seconds Single Leg Balance (Each Leg)
  • 100 Meter Run
  • 4 Deadlifts
  • 4 High Pulls
  • 4 Strict Presses
  • 4 Power Snatches
  • 12 Reverse Lunges (6 Each Side)
  • 6 Jumping Lunges (3 Each Side)

WOD

AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges

WORKOUT VARIATIONS

FULL EQUIPMENT

AMRAP 25:
400 Meter Run
2 Rope Climbs
8 Kettlebell Swings 53/70
12 Kettlebell Reverse Lunges 53/70

DESCRIPTION

  • This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting
  • After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
  • For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
  • Record total rounds and reps completed at the end of 25 minutes
  • Only count fully completed 400 meter runs towards your score
  • If you finished the full run, record 400 reps
  • If you complete partial runs, write the estimated distance in the notes section
  • For Example:
  • Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups
  • Your final score would be 2+404

STRICT PULL-UPS

  • Choose a number or variation that can be completed in 1-2 quick sets each round
  • See further down the page for a list of modifications

DUMBBELL POWER SNATCHES

  • Alternate arms every rep for a total of 4 each side
  • This should be a weight that you can complete without break

JUMPING LUNGES

  • Alternate legs each rep for a total of 6 reps each side
  • The back knee should gently touch the ground at the bottom of each rep
  • Jump to full lower body extension between lunges

MODIFICATIONS

RUNNING

  • 500 Meter Run
  • 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]

STRICT PULL-UPS

  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows (4 Total)
  • Dumbbell Rows From Plank Position (4 Each)
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows (8)
  • Single Dumbbell Bent Over Rows (8 Each) Video
  • Odd Object Bent Over Rows (8)

DUMBBELL POWER SNATCHES

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

JUMPING LUNGES

  • Reverse Lunges [12 Total]

STRATEGY + WOD

GENERAL

  • In general, look to establish a pace from the beginning of this workout that you see yourself being able to sustain throughout
  • For Example: If your first round takes 4 minutes to complete, you’re on pace to finish 6+ rounds at the end of 25 minutes
  • For consistency, it’s important to complete your first round in a controlled manner
  • You can then use that first round time as your guide for the remainder of the workout
  • With very small numbers [4-8-12] of the “inside work”, look to move through these stations with as few breaks as possible
  • The 400 meter run that follows the pull-ups, snatches, and lunges is a nice incentive to push through the 3 rounds
  • Even if the legs are tired getting out the door initially after the lunges, you’re still moving forward
  • Settling into a rhythm with your breathing on the run will help you get the heart rate back down in order to “reload” for the inside movements

AFTER PARTY

3 Giant Sets:

30 Pike Climbers

30 Russian Twist

30 Toes to DB

Rest 2 Minutes Between Sets