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

800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks 35/50 M25/40
400 Meter MedBall Run
30 Bent Over Rows
400 Meter MedBall Run
50 Single Arm Dumbbell Hang Clean and Jerks
800 Meter Run

GENERAL WARM-UP

Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

 

MOBILITY

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

DESCRIPTION

  • This longer chipper workout will train cardio, odd-object weightlifting, and higher skilled gymnastics movements
  • We expect this piece to take between 20-30 minutes to complete
  • With it being a longer workout, we’ll focus our teaching points on the two more complicated movements, the chest to bar pull-ups and dumbbell hang clean and jerks

STRATEGY + WOD

GENERAL

  • There are two potential approaches that we’ll touch on for this workout
  • Option 1: Attack the runs and chip away at the indoor movements
  • Option 2: Pace the runs and work through big sets on the indoor movements
  • These options create a tempo within the workout, allowing you to “recover while you move”
  • Pick the approach that plays to your current strengths to maximize your efforts
  • Consider the following options for breaking up the indoor movements

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-8-8-8-8-8
  • 7 Sets: 8-7-7-7-7-7-7-7

BOR

  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6-6-6-6-6
  • 6 Sets: 5-5-5-5-5-5
  • 10 Sets: 3’s

 

WORKOUT VARIATIONS

HOME GYM

For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Single Dumbbell Farmers Carry (50/35)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

MODIFICATIONS

800 METER RUN

  • 1,000 Meter Row
  • 2,000 Meter Bike Erg
  • 800 Meter Ski Erg
  • 50/35 Calorie Assault or Echo Bike
  • 80/60 Calorie Schwinn Bike
  • 600 Meter Trueform or Air Runner
  • 60 Shuttle Runs [10 Meters]

50 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS

  • 25 Barbell Hang Power Clean and Jerks
  • 50 Odd Object Power Clean and Jerks
  • 50 Kettlebell Swings
  • 50 Slamballs
  • 50 Box Jumps

400 METER MED BALL RUN

  • Other Weighted Run (Sandbag, Empty Sled)
  • 750 Meter Row
  • 600 Meter Ski Erg
  • 1,500 Meter Bike Erg
  • 40/30 Calorie Assault or Echo bike
  • 60/45 Calorie Schwinn Bike
  • 200 Meter Double Dumbbell Farmers Carry
  • 400 Meter Single Dumbbell Farmers Carry

30 BOR

  • Reduce Reps
  • 30 Chin Over Bar Pull-ups
  • 20 Strict Pull-ups
  • 30 Banded Pull-ups
  • 50 Ring Rows
  • 30 Inverted Bar Rows
  • 30 Renegade Rows
  • 50 Dumbbell Rows From Plank Position (25 Each Side)
  • 50 Double Dumbbell Bent Over Rows
  • 60 Single Dumbbell Bent Over Rows
  • 60 Odd Object Bent Over Rows