Happy Labor Day, today we have 6am, 7am, 8am & 5:30pm Classes.

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

AMRAP 18:
50 Wallballs 14/20
30/40 Calorie Assault Bike
30 Deadlifts 155/225- M110/165
20 Double Dumbbell Push Presses 35/50 M25/40
10 Dumbbell Renegade Rows 35/50 M25/40

GENERAL WARM-UP

With Workout Weight Medicine Ball

1 Minute Easy Bike
30 Seconds Squats to Medicine Ball
1 Minute Push-up to Down Dog
30 Seconds Medicine Ball Deadlifts
1 Minute Active Samson
30 Seconds Medicine Ball Slams

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Dumbbell Ankle Stretch: 40 Seconds Each Side

Scorpion Face Down on Floor: 40 Seconds Each Side

DESCRIPTION

  • The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements
  • On top of the bike calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells
  • The name of the game today is chipping away at manageable sets to keep steadily inching forward
  • The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today

WALLBALLS

  • Choose a weight you can cycle for 50+ unbroken reps when fresh
  • Men throw to a 10 foot target
  • Women throw to a 9 foot target

DEADLIFTS

  • Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh

DOUBLE DUMBBELL PUSH PRESS

  • Choose a pair of dumbbells that allows you to clear this station in 2-3 sets
  • Note that there is no re-bend of the knees after driving the weight overhead

DUMBBELL RENEGADE ROWS

  • The Renegade Row combines upper body pushing and pulling into 1 movement
  • 1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row
  • This should be a weight that you can complete with in 2 sets (5-5)
  • Full range of motion standards include:
  • Chest makes contact with the floor between the dumbbells
  • One head of the dumbbell makes contact with the shoulder at the top of the row
  • You can use a different dumbbell weight than the push presses as needed

 

STRATEGY + WOD

GENERAL

  • With bigger rep numbers, moderate weights, and a long time domain, this piece is all about chipping away at each station
  • Having a plan going into the 18 minutes for all the weighted movements can help you keep moving forward efficiently
  • The best break-up plan is the one that limits your rest between sets to about 10 seconds or less
  • Consider the following options listed below

WALLBALLS

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

DEADLIFTS

  • 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’s
  • 6 Sets: 5’s
  • 10 Sets: 3’s

DOUBLE DUMBBELL PUSH PRESS

  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 10-5-5 or 8-7-5

DUMBBELL RENEGADE ROWS

  • 1 Set: 10
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3

AFTER PARTY

3 RNDS

12 Deficit Lunges (each leg)- add weight if appropriate

Rest as needed between RNDS

WORKOUT VARIATIONS

HOME GYM

AMRAP 18:
50 Single Dumbbell Goblet Thrusters
40 Over-and-Back Hops Over Dumbbells
30 Double Dumbbell Deadlifts
20 Double Dumbbell Push Presses
10 Double Dumbbell Renegade Rows

Dumbbells: 35/50

MODIFICATIONS

50 WALLBALLS

  • 50 Single Dumbbell Goblet Thrusters
  • 50 Medicine Ball Squat Cleans

40/30 CALORIE ASSAULT BIKE

  • Equal Calorie Any Machine (To Maintain Rep Scheme)
  • Equal Rep 10-Meter Shuttle Runs

30 DEADLIFTS

  • 30 Double Dumbbell Deadlifts
  • 30 Single Dumbbell Deadlifts (Each Side)

20 DOUBLE DUMBBELL PUSH PRESS

  • 20 Single Dumbbell Push Press (10 Each Side)

10 DUMBBELL RENEGADE ROWS

  • 10 Strict Pull-ups
  • 10 Ring Rows (Feet Elevated)
  • 10 Inverted Bar Rows
  • 10 Double Dumbbell Plank Rows (Each Side)
  • 10 Barbell Bent Over Rows
  • 10 Double Dumbbell Bent Over Rows
  • 10 Single Dumbbell Bent Over Rows (Each Side)