Check out our outdoor and Zoom class schedule!

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

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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

Mountain Climbers
Hollow Hold
Glute Bridges
Arch Hold
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts

Barbell Warmup

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

 

MOBILITY

Couch Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

 

WOD

On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Barbell
5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

WORKOUT BRIEF

DESCRIPTION

  • We’re combining a strength day with cardio and gymnastics in this interval conditioning piece
  • After completing the 3 listed movements, you’ll rest until the next round begins
  • Rounds begin every 4 minutes [0-4-8-12-16-20]
  • With each round, we’ll build in weight on the hang power clean
  • Rounds 1-2: 5 Hang Power Cleans
  • Rounds 3-4: 4 Hang Power Cleans
  • Rounds 5-6: 3 Hang Power Cleans
  • Your score for each round is the weight lifted for the hang power cleans
  • There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
  • These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

TOES TO BARBELL

  • Choose a rep number or variation that you can complete unbroken each round
  • See further down the page for “modifications”

HANG POWER CLEANS

  • A good place to start for your first round will likely be around 70-75% of your 1RM power clean
  • We’ll test out this estimated opening round weight in our practice round
  • All weights should be on the moderately heavy to heavy side
  • Each set is designed to be completed unbroken

 

STRATEGY + WOD

GENERAL

  • There is no time score today, but we’re looking for a fast pace on each round
  • Let’s train quick transitions and unbroken sets under fatigue
  • Look to get your hands on the pull-up bar and barbell earlier than you want to
  • It can be helpful to chalk up during your rest to avoid extra breaks during your work time
  • As the weight gets heavier, adjust your transition speed from the toes to bar to the hang power cleans to still allow for unbroken sets

 

WORKOUT VARIATIONS

HOME GYM

On the 4:00 x 6 Rounds:
400 Meter Run
10 Toes to Bar
10 Double Dumbbell Hang Power Cleans 35/50

MODIFICATIONS

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • Toes Raises

HANG POWER CLEANS

    • Double Dumbbell Hang Power Cleans
    • Single Dumbbell Hang Power Cleans
    • Odd-Object Power Cleans
  • Russian Kettlebell Swings