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

400 Meter Easy Jog

30 Seconds Each

Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings

Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings

Performed with Light Kettlebell & Workout Weight Ball

MOBILITY

Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

 

WOD

3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

WORKOUT BRIEF

DESCRIPTION

  • Today’s workout combines “Kelly” and “Helen” – 2 classic benchmark workouts
  • 1 Round of “Kelly”:
    400 Meter Run
    30 Wallballs
    30 Box Jumps
  • 1 Round of “Helen”:
    400 Meter Run
    21 Kettlebell Swings
    12 Pull-ups- we will do 12 KB BOR (R) 12 (L)
  • The intended time range here is between 20-30 minutes

BOX JUMPS

  • These are regular box jumps, so we’ll stand to full extension at the top of each rep
  • Jump up to the box to complete this station as prescribed
  • While you are allowed to rebound these box jumps, we highly recommend stepping down or jumping down when training to avoid injury

WALLBALLS

  • Choose a weight that you can complete for 50+ reps unbroken when fresh
  • We will throw to an invisible target

KETTLEBELL SWINGS

  • Choose a load that you can complete with 1 break max within the workout
  • These are full swings, finishing all the way overhead

 

 

MODIFICATIONS

400 METER RUN

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

PULL-UPS

  • Reduce Reps
  • Banded Pull-ups
  • Strict Pull-ups (7)
  • Ring Rows
  • Jumping Pull-ups
  • Inverted Bar Rows
  • Renegade Rows (Equal Reps)
  • Dumbbell Rows From Plank Position (Equal Reps Each Side)
  • Barbell Bent Over Rows
  • Double Dumbbell Bent Over Rows (2x Reps)
  • Single Dumbbell Bent Over Rows (2x Reps Each Side)
  • Odd Object Bent Over Rows (2x Reps)

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings
  • Odd Object Ground to Overhead
  • Single Arm Dumbbell Devil’s Press
  • Single Arm Dumbbell Snatch

WALLBALLS

  • Jumping Air Squats (50 Reps)
  • Single Dumbbell Goblet Squats
  • Medicine Ball Squat Cleans

STRATEGY + WOD

GENERAL

  • There are a few approaches to this workout based on what movements you consider strengths:
  • If you’re a good runner who struggles more with weightlifting and gymnastics, you’ll be most successful by pushing the runs and chipping away inside
  • If you find the weightlifting and gymnastics more of a strength than running, you’ll thrive by going big inside and pacing the runs
  • If you’re a fairly balanced athlete, holding one smooth pace across the board will likely be the best approach
  • Playing to your strengths can allow you to create your own “intervals” within this longer workout
  • There will be a place to “push” and a place to “move” for every athlete here

WORKOUT VARIATIONS

HOME GYM

3 Rounds:
1 Round of Dumbbell “Kelly”
1 Round of Dumbbell “Helen”

1 Round of Dumbbell “Kelly”:

400 Meter Run
30 Single Dumbbell Thrusters 35/50
30 Lateral Hops Over Dumbbell

1 Round of Dumbbell “Helen”:

400 Meter Run
21 Single Dumbbell Russian Swings 35/50
12 Pull-ups/ Bent Over Rows