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

Toe Touch to KB
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral KB Step-overs
Slow Air Squats
Russian Kettlebell Swings

KBSDHP
Goblet Squats
Full Kettlebell Swings

MOBILITY

Couch Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 30 Seconds

 

WOD

5 Rounds:
20 Kettlebell Swings
35 AbMat Sit-ups
400 Meter Run

WORKOUT BRIEF

DESCRIPTION

  • Today’s workout is designed to be a longer effort at a steady speed
  • The intended time range for this simple triplet is between 20-30 minutes
  • This works out to a round every 4-6 minutes

KETTLEBELL SWINGS

  • We’ll use a heavier kettlebell than usual for this station
  • This should be a weight that you are capable of swinging for 25+ reps unbroken when fresh
  • Within the workout, we’re looking for this to be completed within 1-3 sets
  • These swings will finish all the way overhead

MODIFICATIONS

KETTLEBELL SWINGS

  • Single Arm Russian Dumbbell Swings (10 Reps Each)
  • Odd Object Ground to Overhead (20 Reps)
  • Single Arm Dumbbell Devil’s Press (5 Each Side)
  • Single Arm Dumbbell Snatch (10 Each Side)

ABMAT SIT-UPS

  • Sit-ups with Feet Anchored

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]

HOME GYM

5 Rounds:
20 Single Dumbbell Russian Swings
35 Sit-ups
50 Mountain Climbers*

*Both Legs Up = 1 Rep