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 + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings
Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold
Inchworm to Push-up
PVC Sotts Press
PVC Arch Hold
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Scorpion Front: 1 Minute
Scorpion Back: 1 Minute
Dumbbell Warrior Squats: 1 Minute
WOD
AMRAP 20:
10 Power Snatches 85/115 M-65/95
20 Overhead Squats 85/115 M-65/95
30 Toes to Barbell
40 Single Arm Dumbbell Hang Clean and Jerks 35/50 M25/40
DESCRIPTION
- Today’s longer AMRAP combines moderate weightlifting movements with gymnastics
- This grippy piece will challenge your overhead stamina, midline, and conditioning
- Over the 20 minutes, you can expect to complete 2-3 rounds (~6:30-10 Minute Rounds)
BARBELL MOVEMENTS
- Let’s use the same weight for both barbell movements today
- Choose your barbell movement based off the movement that is more challenging for you
- This should be a load that allows you to complete both stations unbroken when fresh
TOES TO BAR
- If you have 20+ toes to bar unbroken, complete this station as written
- If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
- We’ll alternate arms every 5 reps for this station
- After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
- This should be a load that you are capable of completing for 30+ reps unbroken when fresh
STRATEGY + WOD
POWER SNATCHES
- While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
- Find a pace between single reps that allows you to thrive through the overhead squats
OVERHEAD SQUATS
- With the bar locked out overhead, look to minimize your sets of overhead squats
- Breaking excessively usually leads to long rests and extra power snatches that don’t count towards your score
- We’d rather hold on here and break up the toes to bar that follow more
- Look to clear this station in 1-3 quick sets
- 1 Set: 20
- 2 Sets: 10-10
- 3 Sets: 8-7-5
TOES TO BAR
- Coming off the overhead squats, the upper body and midline may be pretty fatigued
- That being said, consider smaller sets with smaller breaks on this movement
- Check out the following options:
- 2 Sets: 15-15
- 3 Sets: 12-10-8 or 10-10-10
- 4 Sets: 8-8-7-7
- 5 Sets: 6’s or 10-8-6-4-2
- 6 Sets: 5’s
- 7 Sets: 6-4-4-4-4-4-4
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
- With the bell in the hang position, we are incentivized to cycle sets on this movement
- Aim to complete at least 10 reps (5 each side) before putting the weight down
- Knowing you’re going with singles on the power snatches to follow might allow to you hold on for larger sets
- Consider the following options:
- 1 Set: 40
- 2 Sets: 20-20
- 3 Sets: 15-15-10
- 4 Sets: 10-10-10-10
AFTER PARTY
3 Sets:
12 ½ Turkish Get Ups (6 Each Side)
20 DB Side Bends (10 Each Side)
Rest Between Sets
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
10 Double Dumbbell Power Snatches 35/50
20 Single Arm Dumbbell Overhead Squats 35/50
30 Toes to DB
40 Single Arm Dumbbell Hang Clean and Jerks 35/50 (switch arms every 5 reps)
MODIFICATIONS
POWER SNATCH
- Double Dumbbell Power Snatches (10)
- Single Dumbbell Power Snatch (10 Each Side)
- Odd Object Ground to Overhead (20)
- Kettlebell Swings (20)
- Slamballs (20)
OVERHEAD SQUATS
- Front Squats (20)
- Single Arm Dumbbell Overhead Squats (10 Each Side)
- Single Dumbbell Goblet Squats (20)
- Wallballs (20)
- Medicine Ball Squat Cleans (20)
- Odd Object Overhead Squats (20)
TOES TO BAR
- Reduce Reps
- Feet as High as Possible
- Knees to Elbows/Chest/Waist
- Toe Raises
- Sit-ups (60)
SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
-
- Barbell Hang Power Clean and Jerks (10)
- Odd Object Power Clean and Jerks (40)
- Kettlebell Swings (40)
- Slamballs (40)
- Box Jumps (40)