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 Each

Single Unders
Active Spidermans
Single Unders
Lateral Squats
Single Unders
Mountain Climbers

MOBILITY

Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

WOD

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max 10 M Shuttle Sprints

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

WORKOUT BRIEF

DESCRIPTION

  • Today’s 3-part workout combines gymnastics and cardio movements
  • Each “part” lasts 5-minutes, with no rest between them
  • After completing the 5 minutes of double unders and burpees, you’ll immediately transition to the rower
  • After running max meters in 5 minutes, you’ll immediately transition to the second set of double unders and burpees
  • You’ll enter 3 scores for this workout:
  • Total Reps of Double Unders + Burpees
  • Total Meters on the Run
  • Total Reps of Double Unders + Burpees
  • Your final score will be all 3 of these numbers added together
  • Example Scoring:
  • 150 Reps + 1,500 Meter Run + 150 Reps = 1,800 Final Score
  • Each full round of double unders + burpees is equal to 30 reps
  • Reference below for a cheat sheet:
  • Completed 1 Round: 30 Reps
  • Completed 2 Rounds: 60 Reps
  • Completed 3 Rounds: 90 Reps
  • Completed 4 Rounds: 120 Reps
  • Completed 5 Rounds: 150 Reps
  • Completed 6 Rounds: 180 Reps
  • Completed 7 Rounds: 210 Reps
  • Completed 8 Rounds: 240 Reps
  • Completed 9 Rounds: 270 Reps
  • Completed 10 Rounds: 300 Reps

DOUBLE UNDERS

  • The rep number for each set is designed to be incredibly small
  • Choose a number or variation that can be completed in less than 30 seconds each round

STRATEGY + WOD

DOUBLE UNDERS + BURPEES

  • The first priority of this couplet is all about setting yourself up for good sets on the rope
  • Finding the right speed on the burpees will allow you to thrive through the double unders
  • Move at a steady pace on the burpees that allows for ideally unbroken sets on the rope throughout the 10 total minutes of work
  • Stepping up and/or taking a short composure breath at the top of each burpee can help you stay under control
  • With a lot of transitions, also make sure to set the rope neatly on the ground after each set as to not waste any time untangling

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Calves
  • Upper Back
  • Quads
  • Lats

WORKOUT VARIATIONS

HOME GYM

AMRAP 10:
21 Double Unders
9 Burpees

MODIFICATIONS

DOUBLE UNDERS

  • Reduce Reps
  • Single Unders
  • 30 Seconds of Practice
  • Double Taps (Equal Reps)
  • Line Hops (Equal Reps)
  • Over-and-Back Dumbbell Hops (10 Reps)