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

Warmup Jog

200 Meters Easy

Plate Warmup

30 Seconds Each

Plate Hops
Plate Counterbalance Squats
Plate Hops
Plate Lateral Squats
Plate Hops
Plate Ground to Overhead

Barbell Warmup

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

 

MOBILITY

Wrist Stretch: 30 Seconds Each Direction

Table Top Stretch: 1 Minute

Barbell Front Squat Hold: 30 Seconds

 

WOD

3 Rounds:
800 Meter Run
5 Rounds of β€œMacho Man” 95/135M-75/105

 

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

WORKOUT BRIEF

DESCRIPTION

  • We’ll combine barbell conditioning with run conditioning in this longer workout
  • After coming in from each 800 meter run, you’ll complete 5 rounds of the “Macho Man” complex before heading back out for the next run
  • For clarity, the 5 rounds of “Macho Man” is equivalent to 45 barbell reps
    3 Rounds:
    800 Meter Run
    45 Barbell Reps
  • The intended time range for this piece is between 20-30 minutes

MACHO MAN

  • 1 round of “Macho Man” is:
    3 Power Cleans
    3 Front Squats
    3 Push Jerks
  • We’re looking to move a moderate weight barbell here
  • With a smaller rep count, choose a weight that allows you to complete the front squats and push jerks unbroken each round
  • While we are aiming for a weight that allows for unbroken squats and jerks, each complex does not need to be completed unbroken for it to count
  • For Example: A popular strategy here is singles on the power cleans followed by unbroken front squats and push jerks

RUN

  • See all the way down the page for run “modifications”

 

STRATEGY + WOD

“MACHO MAN”

  • The power cleans are the pacer of the “Macho Man” complex
  • With the weight coming back to the ground on each rep, completing these as singles makes a lot of sense
  • Hold a pace between single power clean reps that allows you to complete the front squat and jerks unbroken
  • These rounds can feel a lot faster if you can get started on the first power clean fairly quickly after the last jerk
  • After dropping the final push jerk, just get the first single power clean of the next round out of the way

RUN

  • Today’s workout has an intended time range of 20-30 minutes
  • That being said, we can aim to hold a pace on the runs that you could hold for this time frame
  • Another way to think of it could be a pace you would hold for a 3-4 mile run
  • Holding this speed will allow you to be consistent across each 800, while also thriving on the barbell

WORKOUT VARIATIONS

HOME GYM

3 Rounds:
800 Meter Run
5 Rounds of Dumbbell β€œMacho Man” 35/50

1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks

MODIFICATIONS

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

POWER CLEAN

  • Double Dumbbell Power Cleans
  • Single Dumbbell Power Cleans
  • Odd Object Power Cleans
  • Kettlebell Swings

FRONT SQUATS

  • Double Dumbbell Front Squats
  • Single Arm Dumbbell Front Squats
  • Dumbbell Goblet Squats
  • Odd-Object Front Squats
  • Wallballs
  • Air Squats
  • Jumping Air Squats

PUSH JERKS

  • Double Dumbbell Push Jerks
  • Single Dumbbell Push Jerks
  • Odd-Object Shoulder to Overhead
  • Full Kettlebell Swings