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
3 Rounds- 30 Seconds Each
Run (Increasing Intensity)
Push-up to Down Dog
Front Plank to Push-up Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Chest Stretch on Floor: 30 Seconds Each Side
Barbell Assisted Straddle Stretch: 1 Minute
WOD
5 Rounds:
30 Push-ups
20 Deadlifts 105/155 M- 80/115
200 M Run
1 Minute Rest Between Rounds
DESCRIPTION
- This balanced 5 round triplet workout will work gymnastics, weightlifting, and mono-structural movements
- With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round
- After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round
- Your score will be the total time, including rest, it take to complete the 5 rounds
- We expect this piece to take between 15-25 minutes to complete
PUSH-UPS
- If you have 30+ push-ups unbroken when fresh, let’s complete this station as written
- If you’re not there yet, consider reducing reps or completing a modification
- This station is ideally cleared in 1:30 or less
DEADLIFTS
- We’re moving a weight today that should be on the lighter side of moderate
- Within the workout, this should be a load that you can complete within 1-2 sets
STRATEGY + WOD
PUSH-UPS
- The main focus of strategy today is the push-ups
- This is the movement that will likely fatigue the most, so finding the right break-up strategy is key
- With deadlifts, Run, and rest following each set of push-ups, you’ll have quite a bit of time before using the upper body pushing muscles again
- It will likely work out to around 3-4 minutes of “rest” before you’re doing push-ups again
- With this time between sets, look to be “realistically aggressive”
- Find a break-up plan that you are confident you can hold for 5 rounds
- Consider the following options:
- 1 Set: 30
- 2 Sets: 15-15 or 20-10
- 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
DEADLIFTS
- The weight on the deadlifts should allow you to work through big sets
- Balance out the size of your sets with your ability to push on the run
- If you think going unbroken will negatively affect your power output on the run, break it into 2 sets
- 2 Sets: 10-10, 12-8, or 15-5
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Chest
- Triceps
- Hamstrings
- Lower Back
WORKOUT VARIATIONS
HOME GYM
5 Rounds:
200 Meter Run
30 Second Side Plank (Each Side)
200 Meter Run
15 Hollow Rocks
MODIFICATIONS
RUN
- Equal Calorie Echo Bike or Bike Erg
- Equal Calorie Ski Erg
- 12/9 Calorie Row
- 15/10 Calorie Schwinn Bike
- 10/7 Cal Assault
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
PUSH-UPS
- Reduce Reps
- Elevate Hands to Box or Bench
- Knee Push-ups
- 1:30 Time Cap
DEADLIFTS
-
- Double Dumbbell or Kettlebell Deadlifts (20)
- Single Dumbbell or Kettlebell Deadlifts (20 Each Side)
- Odd Object Deadlifts (30)
