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

30 Seconds Each

Split Lunges (Left)
Active Samson
Straight Leg Sit-ups

Split Lunges (Right)
Inchworm to Push-ups
Hollow Hold

Lunges
Front Plank to Push-up Plank
Arch Hold

Barbell Warmup

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

MOBILITY

Scorpion On Stomach:45s

Scorpion On Back: 45s

Up Dog: 30 Seconds

 

3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95

150′ Walking Lunge

3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95

150′ Walking Lunge

3 Rounds:
7 Deadlifts 85/115 M-65/95
7 Toes to Barbell
7 Push Presses 85/115 M-65/95

WORKOUT BRIEF

DESCRIPTION

  • This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
  • You’ll complete all 63 reps before advancing to the lunges

The workout flows like this:
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
150′ Walking Lunge
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
150′ Walking Lunge
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press

  • The intended time range for this piece is between 12-20 minutes

BARBELL MOVEMENTS

  • The barbell movements today are designed to be completed ideally unbroken
  • Use one weight for both lifts based off the more challenging movement – the push press
  • This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
  • The deadlift will feel relatively light compared to the push press
  • Note that there is no re-bend of the knees after extension in the push press

TOES TO BAR

  • Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
  • If you’re on the fence about 7 unbroken reps, consider reducing the reps or choosing a variation from “modifications”

 

MODIFICATIONS

TOES TO BAR

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows, Chest, Waist
  • Strict Toes to Bar (4)
  • Toe Raises
  • GHD Sit-ups
  • Weighted AbMat Sit-ups

LUNGES

  • 600/400 Meter Run or Ski Erg
  • 1200/800 Meter Bike Erg
  • 40/30 Calorie Assault or Echo Bike
  • 60/40 Calorie Schwinn Bike
  • 500/350 Meter Air Runner or Trueform
  • 700/500 M Row

DEADLIFT

  • Double Dumbbell Deadlifts
  • Single Dumbbell Deadlifts
  • Odd Object Deadlifts
  • Single Kettlebell Deadlifts (Between Legs)

PUSH PRESS

  • Double Dumbbell Push Press
  • Single Dumbbell Push Press
  • Odd Object Push Press
  • Hand Release Push-ups

 

AFTER PARTY

3 RNDS

Max Rep Push-ups

WORKOUT VARIATIONS

HOME GYM

3 Rounds:
7 Double Dumbbell Deadlifts 35/50
7 Toes to Dumbbell
7 Double Dumbbell Push Presses

150′ Walking Lunge

3 Rounds:
7 Double Dumbbell Deadlifts
7 Toes to Dumbbell
7 Double Dumbbell Push Presses

150′ Walking Lunge

3 Rounds:
7 Double Dumbbell Deadlifts
7 Toes to Dumbbell
7 Double Dumbbell Push Presses