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
____________________
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
1 Minute Each
Easy Run
Side Planks (30 Seconds Each)
Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Each
Moderate Run
Glute Bridges
Front Plank
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Banded Hamstring Strech: 40 Seconds Each Side
Banded Cross Body Stretch: 40 Seconds Each Side
WOD
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts 135/185 M 95/140
200 Meter Weighted Run
WORKOUT BRIEF
DESCRIPTION
- You’ll complete the 3 listed stations for time in this 5 round interval workout
- Rest with whatever time remains in each 5-minute window
- Rounds begin on the [0-5-10-15-20]
- Your score is the slowest of the 5 rounds
- To get the right stimulus, each round should take less than 4 minutes to complete
- This gives you at least 1 minute to rest before starting the next round
- 4 minute rounds work out to an average of 1:20 per station
ABMAT SIT-UPS
- Choose a number that you can complete in just over 1 minute
DEADLIFTS
- This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh
- Within the workout, this should be a load that you can complete in 1-2 sets
MODIFICATIONS
ABMAT SIT-UPS
- Sit-ups with Feet Anchored
- 1 Minute Hollow Hold or Front Plank
DEADLIFTS
- Double Dumbbell Deadlifts
- Single Dumbbell Deadlifts (15 Each Side)
- Odd Object Deadlifts (30 Reps)
- Slamballs
WEIGHTED RUN
- 21/15 Calorie Echo Bike or Bike Erg
- 21/15 Calorie Air Runner
- 21/15 Calorie Row
- 25/18 Calorie Schwinn Bike
- 12/9 Calorie Ski Erg
STRATEGY + WOD
GENERAL
- With rest built in, the goal is to move with a purpose through these 3 stations
- However, since the score is the slowest of the 5 rounds, we’re looking for intelligent intensity
- Find a speed early on that you see yourself being able to hold or improve upon in the later rounds
ABMAT SIT-UPS
- Coming off a rest station, you’ll be able to work quickly through the sit-ups
- This station will challenge your core more than your lungs
- Throw the arms and try to get to the barbell as quickly as possible
DEADLIFTS
- The weight and reps on the deadlift is right in the range where you could likely go unbroken throughout
- If you think holding on for all 15 reps will negatively effect your power output on the bike, 1 quick break will be ideal
- Having to grind out reps with slower lockouts is a good sign that a break may be necessary
- If you’re able to keep the same tempo on your deadlift the whole time, 15 reps straight is best in order to get to the bike faster
AFTER PARTY
Body Armor
3 Sets: 21 Weighted Glute Bridges
3 Sets: 15 Romanian Deadlifts
3 Sets: 9: Barbell Good Mornings
WORKOUT VARIATIONS
HOME GYM
Every 5 Minutes x 5 Rounds:
150′ Bear Crawl
35 AbMat Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s