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

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