MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

WOD IN THE GERSTLE PARK- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

ZOOM 5:30PM STRETCHY TYME 6:20PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

____________________

Concrete Jungle Gym– Register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

WOD in The Gerstle Park is limited to 9 people, you can register for it here: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219799&k_class_tab=24782

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

30 Seconds Each

Active Samson
Up Dog

Active Spidermans
Lateral Squats

Mountain Climbers
Russian Baby Makers

Push-up to Down Dog
Slow Air Squats

Sprawls
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Front Rack Stretch: 1 Minute

Plate Counterbalance Squat Bottom Hold: 1 Minute

 

Clean to Thruster

Build to a Heavy Single

WOD

AMRAP 12:
7 Clusters 95/135M-75/105
14 Lateral Burpees Over Barbell

WORKOUT BRIEF

DESCRIPTION

  • The big focus of this two-part day is one of the most effective barbell movements: The Squat Clean Thruster
  • The Squat Clean Thruster, also known as the Cluster, is so effective because it requires one of the largest range of motions
  • We’ll build to a heavy single in our strength piece and combine a moderate weight with burpees in our conditioning piece
  • The intended scoring range is between 4-6 rounds
  • This works out to a round every 2-3 minutes

LATERAL BURPEES OVER BARBELL

  • You can jump up or step up off the floor
  • There is no need to reach extension when jumping over the bar
  • Jump over the bar with two feet for “RX”

CLUSTERS

  • Choose a weight that allows you to clear this station in right around 1 minute
  • Note that there is no re-bend of the knees overhead in the thruster portion of the movement

 

SQUAT CLEAN THRUSTER

  • Athletes will have 13 minutes to gradually build to a heavy single
  • The ceiling on this movement is not super high, so let’s aim to get a lot of reps in
  • Getting a good amount of reps allows us to feel out the movement pattern and get more warmed up
  • We want to avoid maxing out 5 minutes into the 13 minute window
  • Let’s make sure to get around to each athlete for feedback during this piece
  • It’s easier to make change here than it will be during the metcon

STRATEGY + WOD

CLUSTERS

  • On the clusters, singles will likely be the best and most consistent option for the workout
  • To stay consistent, find a rhythm between reps that you think you could hold for 12 minutes straight
  • The only place that it could be helpful to “touch and go” these reps is as the clock is winding down
  • With the weight coming back down the the ground on each rep anyways, dropping from the top can conserve a lot of energy
  • Look to stay close to the barbell in order to get back on the next rep once the weight settles

LATERAL BURPEES OVER BAR

  • Similar to the clusters, find a rhythm here that you see yourself being able to hold for 12 minutes straight
  • This steady pace should allow you to breathe and thrive through the clusters that follow

AFTER PARTY

Body Armor

3 Giant Sets:
9 Double Dumbbell or Barbell Single Legged Deadlifts (Left)
9 Double Dumbbell or Barbell Single Legged Deadlifts (Right)
15 Double Dumbbell or Barbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges

Rest 2 Minutes Between Sets

WORKOUT VARIATIONS

HOME GYM

AMRAP 12:
7 Double Dumbbell Clusters 35/50
14 Lateral Burpees Over Dumbbells

MODIFICATIONS

CLUSTERS

  • Double Dumbbell Clusters (7)
  • Single Dumbbell Clusters (7 Each Side)
  • Odd Object Clusters (14)
  • Medicine Ball Clusters (14)

LATERAL BURPEES OVER BARBELL

  • Regular Burpees