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

3 Rounds

30 Seconds Each

Row (Increasing Intensity)
Plate Hops
Lateral Box Step-Overs
Plate Counterbalance Squats
Medicine Ball Slams
Plate Lateral Squats

MOBILITY

Calf Stretch on Post: 45 Seconds Each Side

Plate Counterbalance Bottom Squat Hold: 1 Minute

 

WOD

For Time:
50/35 Calorie Row
3 Rounds of β€œKelly”
50/35 Calorie Row

1 Round of “Kelly”:
400 Meter Run
30 Wallballs 14/20
30 Box Jumps 20/24

WORKOUT BRIEF

DESCRIPTION

  • Today’s conditioning piece is a mash-up of the benchmark workout “Kelly”
  • Before and after the 3 rounds of “Kelly” is a buy-in and cash-out on the rower
  • The workout flows like this:
    50/35 Calorie Row
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    400 Meter Run
    30 Wallballs (20/14)
    30 Box Jumps (24″/20″)
    50/35 Calorie Row
  • Times will range from 18-30 minutes

WALLBALLS

  • Choose a weight that you are capable of moving for 50+ unbroken reps when fresh
  • Men throw to 10 feet
  • Women throw to 9 feet

BOX JUMPS

  • These are regular box jumps, so we’re looking to stand to full extension on top of the box
  • Jump up to the box for “RX”
  • We recommend stepping down or jumping down over “rebounding” box jumps
  • Rebounding is a fairly risky technique for the achilles, especially with high reps on top of running

STRATEGY + WOD

ROWS

  • If we had to pick a row to go faster on, it would be the second set of 50/35 calories
  • The opening row is less important, as it has quite a bit of work to follow it
  • Come out at a controlled pace that you see yourself being able to improve upon at the end of the workout

ROUNDS OF “KELLY”

  • Within the rounds of “Kelly” we can treat the box jumps as an extension of the runs
  • The goal on both of these movements is to maintain steady and continual forward progress
  • This is a speed that allows you to thrive through the sets of 30 wallballs
  • With the steady state movements surrounding the wallballs, look to work through larger sets if possible
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 10-10-10 or 15-10-5
  • 4 Sets: 8-8-7-7

AFTER PARTY

Body Armor

3 Sets: 8 Seated Press with Legs straight out in front ofΒ  you
3 Sets: 12 Weighted Box Dips
3 Sets: 16 Weighted Glute Bridges

Rest as Needed Between Sets

WORKOUT VARIATIONS

HOME GYM

5 Rounds:
400 Meter Run
30 Single Arm Dumbbell Hang Clean and Jerk 35/50
30 Over-and-Back Dumbbell Hops

MODIFICATIONS

RUN

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

ROW

  • 40/30 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 40/30 Calorie Ski Erg
  • 60/45 Calorie Schwinn Bike
  • 600 Meter Runs

WALLBALLS

  • 50 Jumping Air Squats
  • 30 Single Dumbbell Goblet Squats
  • 30 Medicine Ball Squat Cleans

BOX JUMPS

  • 60 Lateral Hops Over Rower
  • 60 Line Hops
  • 30 Box Step-ups
  • 60 Double Unders
  • 120 Single Unders
  • 30 Jumping Lunges
  • 60 Reverse Lunges