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\

WOD

3 Rounds:
3 Burpee Box Jumps 20/24
6 Double Dumbbell Front Squats 35/50 M25/40
9 Deadlifts 105/155 M- 80/115

35/50 Calorie Row

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats 35/50 M25/40
9 Deadlifts 105/155 M- 80/115

35/50 Calorie Row

3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats 35/50 M25/40
9 Deadlifts 105/155 M- 80/115

GENERAL WARM-UP

Row Warmup

2 Minute Easy Row

30 Seconds Each

Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Sprawls
Box Step-ups
Slow Burpees

MOBILITY

Dumbbell Ankle Stretch: 45 Seconds (Each Side)

Dumbbell Squat Hold: 1 Minute

DESCRIPTION

  • Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
  • You’ll complete all three rounds of 3-6-9 before advancing to the rower
  • The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout
  • We expect this workout to take 15-25 minutes to complete
  • If you’re short on rowers, stagger heats by 5 minutes

BURPEE BOX JUMPS

  • Face the box in the burpee portion of the movements (no lateral reps)
  • You can jump-up or step-up off the floor
  • Jump-up to the box for “RX”
  • Stand to full extension at the top of each rep

DOUBLE DUMBBELL FRONT SQUATS

  • Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 unbroken throughout the workout
  • This should be a load that you could cycle for 25+ reps unbroken when fresh

DEADLIFTS

  • Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout
  • This should be a load that you could cycle for 30+ reps unbroken when fresh

 

STRATEGY + WOD

GENERAL

  • With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
  • Move at a steady pace on the burpee box jumps that allows for these unbroken squats
  • If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
  • In the grand scheme of the workout, the opening 3 rounds of 3-6-9 + the row calories are essentially a buy-in for the remainder of the work
  • Open up these two sections at a speed that allows you to thrive on the remaining 6 rounds of 3-6-9 + 50/35 calorie row
  • To keep this plan top of mind, think: “start smart, finish strong”

AFTER PARTY

3 RNDS

8-12 Seated Press

12 Straight Legs Over Dumbell (over and back =1… also known as 2=1 🙂

 

WORKOUT VARIATIONS

HOME GYM

3 Rounds:
12 Lateral Burpee Over Dumbbell
6 Double Dumbbell Front Squats 35/50 M25/40
9 Double Dumbbell Deadlifts

600 M Run

3 Rounds:
12 Lateral Burpee Over Dumbbell
6 Double Dumbbell Front Squats 35/50 M25/40
9 Double Dumbbell Deadlifts

600 M Run

3 Rounds:
12 Lateral Burpee Over Dumbbell
6 Double Dumbbell Front Squats 35/50 M25/40
9 Double Dumbbell Deadlifts

MODIFICATIONS

3 BURPEE BOX JUMPS

  • 6 Burpees to Touch (6″ Above Reach)

6 DOUBLE DUMBBELL FRONT SQUATS

  • 12 Single Arm Dumbbell Front Squats (6 Each)
  • 12 Single Dumbbell Goblet Squats
  • 6 Barbell Front Squats
  • 12 Odd Object Front Squats
  • 12 Wallballs
  • 18 Air Squats
  • 12 Jumping Air Squats

9 DEADLIFTS

  • 18 Single Dumbbell Deadlifts (9 Each)
  • 12 Double Dumbbell Deadlift
  • 18 Odd Object Deadlifts

50/35 ROW

  • 40/30 Calorie Assault or Echo Bike
  • 40/30 Calorie Bike Erg or Ski Erg
  • 60/45 Calorie Schwinn Bike
  • 600 Meter Run
  • 450 Meter Air Runner or Trueform
  • 45 Shuttle Runs [10 Meters]