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)