Change to the schedule! We will now have WOD in the Park on MONDAY’s, TUESDAY’s & WEDNESDAY’s! Register via link below!

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

Easy Run
Glute Bridges
Down Dog

Moderate Run
Glute Bridge Walkouts
Shoulder Taps

Faster Run
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog

Barbell Warmup

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

MOBILITY

Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

 

WOD

On the 4:00 x 5 Rounds:
50′ Double Dumbbell Front Rack Walking Lunge 35/50
200 M Run
15 Hand Release Push-ups
9 Deadlifts 155/225- M110/165

 

 

WORKOUT BRIEF

DESCRIPTION

  • Today’s conditioning piece works “repeats” of weightlifting, gymnastics, and cardio movements
  • With rest built in, we’re looking to move with a purpose through each round
  • Rounds begin every 4 minutes [0-4-8-12-16]
  • After completing the 4 stations, rest with whatever time remains until the next window begins
  • These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
  • Adjust movements and reps as needed to hit this recommendation
  • Your score is the slowest of the 5 rounds

DOUBLE DUMBBELL FRONT RACK WALKING LUNGE

  • Choose a moderate load that allows you to complete the 50 feet unbroken
  • As long as the weight is in contact with the shoulders, you can hold it however you please
  • The back knee should touch the ground in the bottom of each rep
  • The lower body should reach full extension between each step
  • Alternate legs on every step

HAND RELEASE PUSH-UPS

  • Within the workout, this movement should be cleared in 1-2 sets

DEADLIFTS

  • This should be a moderate weight that you could complete for 21+ unbroken reps when fresh
  • Within the workout, these 9 reps should ideally be completed unbroken

 

STRATEGY + WOD

GENERAL

  • With the score being the slowest of the 5 rounds, look to move at a strong and sustainable speed from the beginning
  • In a perfect world, your fastest and slowest rounds are within about 10 seconds of each other
  • Unbroken deadlifts and lunges are ideal throughout the workout
  • The first and last movements will be easier to gauge than the middle two movements, as there is rest before the lunge and after the deadlifts

PUSH-UPS

  • If you see yourself breaking up the push-ups at some point, a quick break early on may be best (6-6 or 7-5)

AFTER PARTY

3 Sets:
Max Effort L-Sit

20 Leg Over DB (10 each side)

Rest as needed between

WORKOUT VARIATIONS

HOME GYM

On the 4:00 x 5 Rounds:
20 Jumping Lunges
20 Hand Release Push-ups
20 Air Squats
20 Double Dumbbell Deadlifts 35/50

MODIFICATIONS

DOUBLE DUMBBELL FRONT RACK WALKING LUNGE

  • Double Kettlebell Front Rack Walking Lunge
  • Barbell Front Rack Walking Lunges
  • 100′ Walking Lunge (No Weight)
  • 30 Jumping Lunges (15 Each Side)

RUN

  • 15/12 Calorie Assault Bike, Echo Bike, or Bike Erg
  • 15/12 Calorie Row
  • 15/12 Calorie Ski Erg
  • 200 Meter Air Runner or Trueform
  • 25/18 Calorie Schwinn Bike

HAND RELEASE PUSH-UPS

  • Reduce Reps
  • Double Dumbbell Push Press
  • Knee Push Ups

DEADLIFTS

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