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

Easy Row or Run
Easy Single Unders
Glute Bridges

Moderate Row
Quick Single Unders
Glute Bridge Walkouts

Faster Row
High Single Unders
Russian Baby Makers

Barbell Warmup

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

 

MOBILITY

Barbell Ankle Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

 

WOD

AMRAP 5:
Buy-In: 50/35 Calorie Row or 800 M Run
Into Max Rounds:
30 Double Unders
15 Front Squats 65/95 M-55/85

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row or 600 M Run
Into Max Rounds:
30 Double Unders
10 Front Squats 95/135M-75/105

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row 0r 400 M Run
Into Max Rounds:
30 Double Unders
5 Front Squats 115/165 M- 85/120

 

WORKOUT BRIEF

DESCRIPTION

  • We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals
  • Each AMRAP begins with buy-In calories on the rower
  • After finishing the calories, you won’t return to the machine
  • Instead, you’ll complete max rounds and reps of double unders and front squats
  • Your score for each AMRAP will be total rounds + reps of double unders and front squats
  • Your final score will be the sum total of these 3 scores

ROW

  • To make sure you have enough time for the scored portion of each AMRAP, the rows should take no longer than:
  • 1st AMRAP: 3:00
  • 2nd AMRAP: 2:30
  • 3rd AMRAP: 2:00
  • If you’re short on rowers, or any equipment, stagger athletes on opposite 5-minute windows

DOUBLE UNDERS

  • The double under number is designed to be incredibly small
  • Once on the rope, this should be a number that you can complete in 30 seconds or less
  • Adjust the number or variation as needed

FRONT SQUATS

  • The front squat comes from the floor in this workout
  • You are allowed to squat clean the first rep of each set if you’d like
  • As the weight increases, the reps will decrease
  • For all rounds, choose a weight you can complete in 1-2 sets

 

STRATEGY + WOD

ROW

  • The rows to start each round are should be strong, but controlled
  • With 5 total minutes of work each AMRAP, these are not all out sprints
  • The goal here is to get off the rower feeling ready to attack the scored portion of the workout
  • Slowing down your recovery and getting a big, strong drive on each stroke can allow for a higher power output with controlled breathing

DOUBLE UNDERS

  • With such a small number of reps, aim to complete this station ideally unbroken
  • Rather than breaking it up on purpose, take a little bit longer to start the set if needed
  • With a short time window to operate within, make sure you neatly place your rope on the floor after each set
  • This allows for easier transitions and more time spent moving than untangling the rope

FRONT SQUATS

  • Pick up the bar thinking that you’re going to get to the halfway point of each set
  • This is a huge mental help, as it allows you to pick up the bar faster
  • Once you reach that point, make the call whether to hold on or not
  • If you’re feeling good, finish out the set
  • If you need a quick break, you’re already half way done
  • Taking a short pause at the top of each rep and being aware of your breathing will make this station easier to navigate

AFTER PARTY

3 RNDS

10 Sit Ups with PVC behind head

10 Sit Ups

20 Leg Lifts over Barbell Bumper plate

WORKOUT VARIATIONS

HOME GYM

AMRAP 5:
Buy-In: 50 Burpees
Into Max Rounds:
30 Double Unders
30 Air Squats

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Burpees
Into Max Rounds:
30 Double Unders
20 Single Dumbbell Front Squats (50/35)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Burpees
Into Max Rounds:
30 Double Unders
10 Double Dumbbell Front Squats 35/50

 

MODIFICATIONS

50/35 CALORIE ROW

  • 40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 40/30 Calorie Ski Erg
  • 60/45 Calorie Schwinn Bike
  • 800 Meter Run
  • 600 Meter Air Runner or Trueform

40/30 CALORIE ROW

  • 35/25 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 35/25 Calorie Ski Erg
  • 50/35 Calorie Schwinn Bike
  • 600 Meter Run
  • 450 Meter Air Runner or Trueform

30/25 CALORIE ROW

  • 25/18 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 25/18 Calorie Ski Erg
  • 40/30 Calorie Schwinn Bike
  • 400 Meter Run
  • 300 Meter Air Runner or Trueform

DOUBLE UNDERS

  • Reduce Reps
  • 60 Single Unders
  • 30 Seconds of Practice
  • 30 Double Taps
  • 30 Line Hops
  • 15 Over-and-Back Dumbbell Hops

FRONT SQUATS

  • Double Dumbbell Front Squats (Equal Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)
  • Wallballs (2x Reps)
  • Air Squats (3x Reps)