We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.
MONDAY 7/6
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
TUESDAY 7/7
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
WEDNESDAY 7/8
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
THURSDAY 7/9
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
ZOOM 5:30PM STRETCHY TYME 6:20PM
FRIDAY 7/10
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
WOD IN THE GERSTLE PARK- 5:30PM
SATURDAY 7/11
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
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Sprawl
Slow Air Squats
Slow Burpees
MOBILITY
Wrist Stretch: 45 Seconds
Front Rack Stretch: 45 Seconds
Barbell Ankle Stretch: 45 Seconds
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Hang Full Clean
Heavy Single
or with DB’s- work form and speed for 3 sets of 3reps
WOD
3 Rounds:
15 Hang Full Cleans 85/115 M-65/95
15 Lateral Barbell Burpees
WORKOUT BRIEF
DESCRIPTION
- We’ll prepare for the Hang Squat Cleans in our conditioning piece by building to a heavy single beforehand
- In this couplet, we have a short-range sprint effort
- Scores will range from 4-10 minutes
HANG SQUAT CLEANS
- Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets
- Barbell weight selection is the most important piece of getting the right stimulus
- Choose a weight that you are confident in completing with 1 just break during the workout
- If you’re on the fence, go with the lighter option and cycle big sets
LATERAL BARBELL BURPEES
- For the lateral barbell burpee, you can jump-up or step-up out of the bottom
- A two foot takeoff over the bar is prescribed
- You do not have to stand to full extension when jumping over the bar
MODIFICATIONS
HANG SQUAT CLEANS
- Double Dumbbell Hang Squat Cleans (15 Reps)
- Single Dumbbell Hang Squat Cleans (10 Reps Each Side)
- Medicine Ball Squat Cleans (30 Reps)
- Wallballs (30 Reps)
- Jumping Air Squats (45 Reps)
LATERAL BARBELL BURPEES
- Lateral Dumbbell Burpees
- Regular Burpees
STRATEGY + WOD
LATERAL BARBELL BURPEES
- Although a short-range sprint, we still need to pace the burpees relative to our conditioning
- What is more important than cycling the burpees quickly is the need for large sets on the barbell
- We aren’t going to stop on the burpees, but we absolutely can stop on the barbell
- A good mindset on this station is to try and get a little faster with each round
- This will help you effectively pace these out from the beginning and allow you to thrive on the hang squat cleans
HANG SQUAT CLEANS
- One break on the barbell is ideal from the beginning
- Your options include (8-7) (9-6) (10-5)
- Cycling big sets does not mean you have to move like your hair is on fire
- What will likely be more beneficial is trying to move as efficiently as possible through each rep
- Smooth, controlled movement allows you to stay composed during these large ranges of motion
- Good movement also allows you to slow down your breathing and maintain a steady rhythm
AFTER PARTY
3 RNDS
WORKOUT VARIATIONS
HOME GYM
3 Rounds:
15 Double Dumbbell Hang Squat Cleans 35/50
15 Lateral Dumbbell Burpees
