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 “Kelly”
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 of 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
