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
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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