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 Each
Active Samson
Active Spidermans
Alternating Bird Dogs
Down Dog
Good Mornings
Romanian Deadlifts
Lateral Squats
Elbow Rotations
Back Squats
Push-up to Down Dog
Strict Press and Reach
Front Squats
MOBILITY
Front Rack Stretch: 40 Seconds
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds
Barbell Complex
Build to a Heavy Complex:
2 Power Cleans
2 Front Squats
2 Push Jerks
WOD
30-20-10:
Power Cleans
Front Squats
Push Jerks
Barbell: 65/95 M-55/85
WORKOUT BRIEF
DESCRIPTION
- Today’s two-part day focuses on barbell cycling at both heavy and lighter weights
- We’ll start things off with a 6-rep barbell complex that is designed to be completed unbroken
- We’ll build to a heavy complex with the movements that are also used in our conditioning piece
- Over the 3 rounds of “Snickers”, we’ll complete 180 total reps on the barbell
- For this reason, choosing the correct weight is important
- The most challenging movements will likely be the front squats or push jerks
- Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
- The intended time range for this workout is between around 9-15 minutes
BARBELL COMPLEX
- We’ll have 13 minutes to build to a heavy 6-rep complex
- As a reminder, each set is designed to be completed unbroken
- Look to complete around 7-10 sets, which works out to a set every 1:20-1:50
- Coaches, this is the best time to get around to each athlete for corrections
- It’s easier to make adjustments in this lower intensity environment than during the metcon
STRATEGY + WOD
GENERAL
- There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
- For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
- Setting yourself up for a strong set of 20 is the name of the game
- The middle round tends to be the most difficult, as there are still 60 total reps to complete here
- Knowing the workout is almost over, the set of 10 is where you want to be aggressive
- Keep this in mind when considering your plan of attack for each set (see below)
ROUND OF 30
- 1 Set: 30
- 2 Sets: 15-15 or 20-10
- 3 Sets: 10-10-10 or 12-10-8
- 4 Sets: 8-8-7-7
- 5 Sets: 6-6-6-6-6
- 6 Sets: 5-5-5-5-5-5
ROUND OF 20
- 1 Set: 20
- 2 Sets: 10-10
- 3 Sets: 8-7-5
- 4 Sets: 5-5-5-5
- 5 Sets: 4-4-4-4-4
ROUND OF 10
- 1 Sets: 10
- 2 Sets: 5-5
- 3 Sets: 4-3-3
AFTER PARTY
3 RNDs
20s Flutter Kicks
20s Side Plank (l)
20s Scissor Kicks
20s Side Plank (r)
40s Plank hold with weight
40s REST
WORKOUT VARIATIONS
HOME GYM
21-15-9:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks
Dumbbells: 50’s/35’s
MODIFICATIONS
POWER CLEANS
- Double Dumbbell Power Cleans
- Single Dumbbell Power Cleans
- Odd Object Power Cleans
FRONT SQUATS
- Double Dumbbell Push Jerks
- Single Dumbbell Push Jerks
- Odd Object Shoulder to Overhead
PUSH JERKS
- Double Dumbbell Front Squats (Equal Reps)
- Single Arm Dumbbell Front Squats (2x Reps)
- Dumbbell Goblet Squats (2x Reps)
- Odd Object Front Squats (2x Reps)
- Air Squats (3x Reps)
- Jumping Air Squats (2x Reps)