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