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
3 Rounds
30 Seconds Each
Kettlebell Deadlifts (Between Legs)
Air Squats to Medicine Ball
Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)
Push-up to Down Dog
MOBILITY
Child’s Pose on Ball: 40 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Squat Hold with Kettlebell: 40 Seconds
WOD
6 Rounds For Time:
200 Meter Run
21 Air Wallballs 14/20
15 Kettlebell Swings 35/53
9 KB BOR (9 each side)
WORKOUT BRIEF
DESCRIPTION
- This 6-round workout includes manageable rep numbers at each station
- The intended time range for this balanced workout is between 18-25 minutes
WALLBALLS
- Choose a weight that allows you to clear this station within 2 sets during the workout
- Men throw to a 10ft. target and women throw to a 9ft. target
KETTLEBELL SWINGS
- Choose a weight that allows you to clear this station within 2 sets during the workout
- These swings will finish all the way overhead
STRATEGY + WOD
GENERAL
- Today is all about finding a consistent speed for the middle 4 rounds of the workout
- We’re fresh for the first round and can push through the final round knowing the end is near
- The middle 4 rounds is where things can stay steady or fall apart
- Success here comes down to a constant break-up plan on the 21-15-9
- While we may be capable of going unbroken, 1 break on all 3 movements may allow you to start the next station faster
- For Example: It can be easier to pick up the ball right away when you know you only have to do 12 reps instead of 21
- Consider the following options for each movement:
- Wallballs: 12-9
- Kettlebell Swings: 9-6
- BOR: 5-4
- Make a mental note of your round splits after finishing each round
- This will give you good feedback on your pacing approach when the workout is over
AFTER PARTY
3 RNDS:
12 ½ Turkish Get Ups (6 Each Side)
20 KB Side Bends (10 Each Side)
Rest 2 Minutes Between Sets
WORKOUT VARIATIONS
HOME GYM
AMRAP 20:
21 Single Dumbbell Goblet Thrusters 35/50
15 Single Dumbbell Russian Swings 35/50
9 Chest to Bar Pull-ups
200 Meter Run
MODIFICATIONS
RUN
- 250 Meter Row
- 500 Meter Bike Erg
- 200 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 150 Meter Trueform or Air Runner
- 15 Shuttle Runs [10 Meters]
KETTLEBELL SWINGS
- Single Arm Russian Dumbbell Swings
- Odd Object Ground to Overhead
- Single Arm Dumbbell Devil’s Press
- Single Arm Dumbbell Snatch
WALLBALLS
-
- Jumping Air Squats (30 Reps)
- Single Dumbbell Goblet Squats
- Medicine Ball Squat Cleans