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

Warmup Run

200 Meter Easy Jog

30 Seconds Each

Active Samson
Russian Baby Makers
Active Spidermans
Lateral Squats
Push-up to Down Dog
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side

 

WOD

For Time:
800 Meter Run

15-12-9:
Front Squats 65/95 M-55/85
Bent Over Rows

800 Meter Run

15-12-9:
Thrusters 65/95 M-55/85
Bent Over Rows

800 Meter Run

WORKOUT BRIEF

DESCRIPTION

  • Two 15-12-9 couplets are surrounded on all sides by 800 meter runs in today’s workout
  • This balanced workout of running, gymnastics, and weightlifting is designed to be on the longer side
  • The intended time range for this piece is between 16-24 minutes
  • We’ve purposely combined the less challenging barbell movement with the more challenging gymnastics movement (and vice versa) to incentivize bigger sets throughout

BARBELL

  • We’ll use one barbell weight for the thrusters and the front squats and BOR today
  • Choose you weight based off the BOR – as it is the more challenging of the two
  • This should be a load that you can complete for 25+ reps unbroken when fresh
  • The bar comes from the floor on all movements
  • You are allowed to squat clean the first rep of each set

 

MODIFICATIONS

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

BENT OVER ROWS

  • Ring Rows
  • Inverted Bar Rows
  • Renegade Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Double Dumbbell Bent Over Rows
  • Single Dumbbell Bent Over Rows
  • Odd Object Bent Over Rows

FRONT SQUATS

  • Double Dumbbell Front Squats (Equal Reps)
  • Single Arm Dumbbell Front Squats (2x Reps)
  • Dumbbell Goblet Squats (2x Reps)
  • Odd Object Front Squats (2x Reps)
  • Wallballs (2x Reps)
  • Air Squats (3x Reps)
  • Jumping Air Squats

THRUSTERS

  • Double Dumbbell Thrusters (Equal Reps)
  • Single Arm Dumbbell Thrusters (2x Reps)
  • Dumbbell Goblet Thrusters (2x Reps)
  • Odd Object Thrusters (2x Reps)
  • Wallballs (2x Reps)
  • Jumping Air Squats (2x Reps)

 

STRATEGY + WOD

RUN

  • With running taking up a big chunk of the workout, your speed here will play big role in your overall score
  • Also taking the barbell and gymnastics movements into account, it can be helpful here to move like you’re going for a 3 mile run
  • Finding this “3 mile pace” will better allow you to stay moving once you get to the bars and stay consistent over the three 800’s

15-12-9’s

  • On the couplets, you can play to the nature of these movements to be as efficient as possible
  • Since the barbell stays on the shoulders for the front squats and thrusters, it can be productive to hold on for bigger sets here
  • Breaking this movement up excessively can lead to a lot of extra cleans
  • The easier movements to stop and start on are the gymnastics
  • You can quickly hop back up to the bar and chip away at the overall number without long breaks
  • Aiming to keep your rest between sets to 5-10 seconds will give you a better idea on what numbers to shoot for
  • Consider the following sets for each round:
  • Round of 15: [15] [8-7] [5-5-5] [4-4-4-3]
  • Round of 12: [12] [7-5] [4-4-4] [3-3-3-3]
  • Round of 9: [9] [5-4] [3-3-3] [3-2-2-2]

AFTER PARTY

3 RDNS
20 DB or BB Side Bends
10 V-Ups
10 Tuck Ups
rest as needed between

 

WORKOUT VARIATIONS

HOME GYM

For Time:
800 Meter Run

15-12-9:
Dumbbell Front Squats
Toes to Bar

800 Meter Run

15-12-9:
Dumbbell Thrusters
Bent Over Rows

800 Meter Run