Please note, we have added a Concrete Jungle Gym Class at 5:30 PM on M/T/W/TH. (No more WOD in the Park) we will be working out right in front of the gym!! YAY!! Barbells, YAY!!

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09

GENERAL WARM-UP

Barbell Warmup + Run

400 Meter Easy Run
30 Seconds Active Spidermans
5 Good Mornings
5 Back Squats

200 Meter Easy Run
30 Seconds Mountain Climbers
5 Elbow Rotations
5 Strict Press & Reach

100 Meter Easy Run
30 Seconds Squat to Stands
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

 

WOD

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans 85/115 M-65/95
200 Meter Run, 15 Power Cleans 85/115 M-65/95
200 Meter Run, 21 Power Cleans 85/115 M-65/95

DESCRIPTION

  • This medium-long range workout alternates from running to bodyweight and barbell movements
  • The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
  • Your score is the total time it takes to complete the workout
  • The intended time range for this piece is between 12-20 minutes

POWER CLEANS

  • Looking to choose a lighter weight for this workout that you can cycle for sets
  • When fresh, this should be a load you can move for 25+ unbroken reps

BURPEES

  • You can jump-up or step-up off the floor
  • Jump to full extension with some air under the feet and a small clap overhead

RUN

  • See further down the page for running “modifications”

STRATEGY + WOD

GENERAL

  • The first three rounds of the workout lean more towards time spent running
  • The last three rounds of the workout lean more towards time spent power cleaning
  • With that in mind, we can adjust our pacing to be most efficient here
  • Early on, look to push the pace a little more on the runs while “recovering” on the burpees
  • Later on, look to hold bigger sets on the lighter weight power cleans while “recovering” on the short runs
  • This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
  • Consider the following sets for power cleans:
  • Set of 21: (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)
  • Set of 15: (15) (8-7) (5-5-5) (5-4-3-2-1)
  • Set of 9: (9) (5-4) (4-3-2)

AFTER PARTY

Not For Time:
30 Russian Twist
40 AbMat Sit-ups
30 Hollow Rocks
40 AbMat Sit-ups
30 Russian Twist

WORKOUT VARIATIONS

HOME GYM

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Double Dumbbell Power Cleans
200 Meter Run, 15 Double Dumbbell Power Cleans
200 Meter Run, 21 Double Dumbbell Power Cleans

Dumbbells: 50’s/35’s

MODIFICATIONS

400 METER RUN

  • 500 Meter Row
  • 1000 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]

200 METER RUN

  • 250 Meter Row
  • 500 Meter Bike Erg
  • 200 Meter Ski Erg
  • 12/9 Calorie Assault or Echo Bike
  • 20/14 Calorie Schwinn Bike
  • 150 Meter Trueform or Air Runner
  • 15 Shuttle Runs [10 Meters]

POWER CLEANS

  • Double Dumbbell Power Cleans (Equal Reps)
  • Single Dumbbell Power Cleans (30-20-10)
  • Odd Object Power Cleans (30-20-10)