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\

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats  55/75 M 45/75

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats 65/95 M-55/85

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats 85/115 M-65/95

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats 95/135M-75/105

GENERAL WARM-UP

30 Seconds Each

PVC Pass Throughs
Squat to Stands
Lateral Hops Over PVC Pipe

PVC Overhead Squats
Push-up to Down Dog
Lateral Hops Over PVC Pipe

PVC Sotts Press
Active Spidermans
Lateral Hops Over PVC Pipe

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Wall Squats with PVC Pipe: 1 Minute

Wall Turnback Stretch: 1 Minute (Each Side)

DESCRIPTION

  • Today’s fast paced intervals end with max sets of overhead squats at increasing weights
  • After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining
  • Your score for each round is the total number of reps completed
  • The final score for the workout is the sum total of your reps from the four rounds
  • Adjust running distance and burpee reps to allow for at least 1 minute on the barbell

LATERAL BARBELL BURPEES

  • You do not have to stand to full extension when jumping over the bar
  • Jumping up and stepping up off the floor are allowed
  • Jump over the bar with two feet for “RX”

OVERHEAD SQUATS

  • The barbell will come from the ground for this movement, not out of a rack
  • Choose your weights based off the following recommendations:
  • 1st Barbell: 30+ Reps Unbroken When Fresh
  • 2nd Barbell: 25+ Reps Unbroken When Fresh
  • 3rd Barbell: 20+ Reps Unbroken When Fresh
  • 4th Barbell: 15+ Reps Unbroken When Fresh
  • For athletes who really struggle with overhead squat technique, front squats are the next best option

STRATEGY + WOD

GENERAL

  • With short windows and rest built in, the goal today is to move with a purpose
  • As the weight gets heavier, adjust your speed on the run and burpees to maximize your ability to hold on for big sets of overhead squats
  • On the first two rounds with lighter weights and higher burpee reps, try to move fairly quickly through the first two movements
  • Since the final two rounds are a touch heavier, think about slowing down your burpee cycle time to allow you to thrive on the bar
  • With rest coming up after the overhead squats, hold on as long as your can

AFTER PARTY

20-15-10

Floor Press

Push Ups

WORKOUT VARIATIONS

HOME GYM

5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats 35/50 M25/40
12 Burpees

MODIFICATIONS

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]

LATERAL BARBELL BURPEES

  • Equal Reps Regular Burpees

MAX OVERHEAD SQUATS

  • Front Squats
  • Single Arm Dumbbell Overhead Squats
  • Single Dumbbell Goblet Squats
  • Wallballs
  • Medicine Ball Squat Cleans
  • Air Squats