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

____________________

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

Easy Run
Active Samson
Russian Baby Makers

Moderate Run
Medicine Ball Deadlifts
Squats to Medicine Ball

Faster Run
Medicine Ball Slams
Squats with Medicine Ball

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

Barbell Assisted Straddle Stretch: 1 Minute

 

WOD

AMRAP 18:
45 Airballs 14/20
400 M Run
15 Deadlifts 185/275 M-135/205

 

WORKOUT BRIEF

DESCRIPTION

  • This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
  • With bigger sets of wallballs and heavier deadlifts, we’re looking to chip away at manageable sets today
  • Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

WALLBALLS

  • Use a weight that you are capable of completing 50+ unbroken reps when fresh
  • Men throw to a 10 foot target
  • Women throw to a 9 foot target

DEADLIFTS

  • Looking to move a heavy-ish weight to finish out each round
  • This should be a load that you could cycle for 12+ reps unbroken when fresh
  • Within the workout, you should be able to move the barbell for sets of 3 at minimum

 

STRATEGY + WOD

GENERAL

  • The priority of today’s workout will be finding a sustainable break-up plan for the weighted movements while “recovering” on the rower
  • The heavy weight of the deadlifts into the higher rep wallballs will be a challenging transition
  • Having an idea of how you’re going to best chip away at these two movements over the 18 minutes will allow for more consistent progress
  • Thinking smaller chunks also makes these stations more mentally manageable to start
  • Complete each movement as if you had to break-up them up the exact same way for 3 rounds in a row
  • Consider the options listed below for the wallballs and deadlifts

WALLBALLS

  • 1 Set: 45
  • 2 Sets: 25-20
  • 3 Sets: 15-15-15 or 20-15-10
  • 4 Sets: 15-10-10-10
  • 5 Sets: 9-9-9-9-9
  • 6 Sets: 8-8-8-7-7-7

DEADLIFTS

  • 1 Set: 15
  • 2 Sets: 10-5 or 8-7
  • 3 Sets: 5-5-5 or 6-5-4
  • 4 Sets: 4-4-4-3
  • 5 Sets: 3’s or 5-4-3-2-1

AFTER PARTY

3 RNDs

20s  Flutter Kicks

20s Side Plank (l)

20s Scissor Kicks

20s Side Plank (r)

40s Plank hold with weight

40s REST

WORKOUT VARIATIONS

HOME GYM

AMRAP 18:
50′ Single Dumbbell Overhead Walking Lunge 35/50
15 Single Dumbbell Goblet Thrusters 35/50
50′ Single Dumbbell Overhead Walking Lunge 35/50
15 Double Dumbbell Deadlifts 35/50

MODIFICATIONS

WALLBALLS

  • Jumping Air Squats

  • Single Dumbbell Goblet Squats
  • Medicine Ball Squat Cleans

400 M RUN

  • 20/14 Calorie Assault or Echo Bike
  • 25/18 Calorie Bike Erg
  • 35/25 Calorie Schwinn Bike
  • 20/14 Calorie Ski Erg
  • 500 M Row
  • 300 Meter Air Runner or Trueform
  • 30 Shuttle Runs [10 Meters]

DEADLIFTS

    • Double Dumbbell Deadlifts
    • Single Dumbbell Deadlifts
    • Odd-Object Deadlifts
  • Kettlebell Deadlifts