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
2 Rounds
45 Seconds Each
Easy Run
Active Spiderman + Hamstring Stretch
Single Leg Glute Bridges (Switch Legs Each Round)
Active Samson + Air Squats
MOBILITY
Couch Stretch: 90 Seconds Each Side
WOD
5 Rounds:
20 Push-ups
30 AbMat Sit-ups
200 Meter Single Dumbbell Farmers Carry 35/50
WORKOUT BRIEF
DESCRIPTION
- This longer triplet workout combines bodyweight movements with calories on the bike
- The nature of all 3 movements allows for constant motion over the 5 rounds
- The intended time range for this “sweat fest” style workout is between 20-30 minutes
ABMAT SIT-UPS
- Choose a number that you can complete in less than 1:30
MODIFICATIONS
ABMAT SIT-UPS
- Sit-ups with Feet Anchored
- 1 Minute Hollow Hold
Farmers Carry
- 30 Reverse Lunges (15 Each Side)
- 30 Jumping Lunges (15 Each Side)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Quads
- Glutes
- Lower Back
- Upper Back
