We are loving these outside WOD’s and are so happy to see your faces! Below is the schedule for the week.

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

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

WOD IN THE GERSTLE PARK- 5:30PM

 

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

40 Seconds Each

Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)

Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)

Performed With 1 Lighter Kettlebell

MOBILITY

Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

 

WOD

5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings 35/50
1 Minute 10 Meter Shuttle Runs
1 Minute Rest

 

WORKOUT BRIEF

DESCRIPTION

  • We’ll work for 3 minutes and then rest for 1 in this 5-round interval workout
  • Your final score is your total number of reps completed
  • Jot down your reps completed in the previous 3 minutes during your rest period

BURPEES

  • These are standard burpees
  • Touch your chest and thighs to the floor in the bottom
  • You can jump-up or step-up off the floor
  • Finish each rep at full extension with some air under the feet and a small clap overhead

KETTLEBELL SWINGS

  • Looking to move a moderately heavy load for the middle station
  • Choose a weight that you could swing for 25+ unbroken reps when fresh
  • Within each 1 minute window, you can expect to complete 2 sets with this weight

MODIFICATIONS

SHUTTLE RUNS

  • Calories on Any Machine

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings
  • Odd Object Ground to Overhead
  • Single Arm Dumbbell Devil’s Press
  • Single Arm Dumbbell Snatch

 

STRATEGY + WOD

GENERAL

  • While the final score is your total reps across the 5 rounds, we can approach this workout like the score is your lowest reps of the 5 rounds
  • Thinking of it in this manner can help you stay consistent in your effort across the board
  • When determining your initial speed, keep in mind that there is only a short 1 minute of rest between rounds
  • There are a couple of approaches that can be helpful in being efficient:
  • Envision how you’ll be moving in rounds 3-4 and try to hold that pace or rep number from the beginning
  • Work for around 45 seconds on each movement in the 1st round and try to hold that number of reps in rounds 2-5 when you are more fatigued
  • Establish the 1st round as your lowest scored round and try to either hold the same reps or increase by 1-2 reps each round

AFTER PARTY

Midline

3 Giant Sets:

5 Inchworms

10 KB 1/2 Turkish Get Up (5 Each Side)

5 Inchworms

Rest as Needed Between Sets

 

WORKOUT VARIATIONS

HOME GYM

5 Rounds:
1 Minute Burpees
1 Minute Russian Double Dumbbell Swings 35/50
1 Minute Jumping Lunges
1 Minute Rest