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