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)