TJ’s Gym WOD for Fri Jan 4th, Sat. Jan 5th and Sun Jan 6th

jan5

Christine.  Works at City Cycle.  Goes on mad bike rides, street and trail.   Just talked her brother into the program so she can kick his ass in the gym too.  Strong chick.  All good things.

Friday’s WOD

All Levels
A1. Back Squat; 3-3-3-3; rest 90sec
A2. Strict Pull Up; 4-6 Reps; rest 90sec

B. 15 Heavy KBS; rest 60sec; 4 sets

For Time
Run 800m
20 Box Jumps 24/20
Run 400m
15 Box Jumps 24/20
Run 200m
10 Box Jumps

Wrench
A1. Back Squat 2 Reps @ 90% 1RM; rest 60sec; 5 sets
A2. Weight Pull Up; 2-4 Reps; rest 90sec; 5 sets

B. 15 Heavy KBS; rest 60sec; 4 sets

For Time
Run 1200m
50 Box Jumps 20″/16″

Foundations
A1. Back Squat; 5-5-5-5
A2. Strict Pull Up; 4-6 Reps;
B. Front Squat – Teach Skill

Row 500m
10 Front Squats
15 KBS
Row 300m
10 Front Squats
15 KBS
Row 100m
10 Front Squats
15 KBS

Metabolic

Partner Workout

Partner 1 Airdynes or Box Jumps while Partner 2 Swings a KB.  Accumulate 100 Calories/Box Jumps and 125 KB Swings.  Switch every time partner stops swinging.  You can’t move on until both Calories and Swings are completed

Then;

Partner 1 Runs 100m while partner 2 Air Squats.  Accumulate 1000m of running and 225 Squats.  Switch every time one partner pauses while squatting.

Then:

Partner 1 Holds a Handstand while partner 2 does pullups.  Switch every time partner 1 comes out of the Handstand (modified handstands of all kinds are allowed).  Accumulate 50 total pullups

Then:

Partner 1 Performs 1 hand Dumbbell Snatch, switch hands every rep while partner 2 performs walking lunges with a plate over head.  Switch every time both partners reach 20 reps.  Accumulate 200 reps each.

Finally, accumulate 200 situps each for a final time.

Out of Town WOD

For Time
Run 800m
20 Box Jumps 24/20
Run 400m
15 Box Jumps 24/20
Run 200m
10 Box Jumps

Saturday’s WOD

All Levels
A1. Deadlift 8 reps (moderate weight); rest 60sec; 5 sets
A2. Dips; AMRAP (-2); rest 60sec; 5 sets

12 Min AMRAP
75 Wall balls
45 Double Unders
10 Muscle Ups

Wrench
A1. Deadlift 10 reps (moderate weight TnG); rest 20sec; 5 sets
A2. Ring Dips; AMRAP (-2); rest 90sec; 5 sets

12 Min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

Foundations
A1. Deadlift 5-8 reps rest 60sec; 4 sets
A2. DB Press; 8-10 Reps; rest 60sec; 4 sets

12 Min AMRAP
50 Jump Ropes
40 Sit Ups
30 Wall balls
20 Push Ups
10 Box Jumps

Out of Town WOD

12 Min AMRAP
50 Jump Ropes
40 Sit Ups
30 Wall balls
20 Push Ups
10 Box Jumps

Sunday’s WOD

A. Split Jerk – 2, 2, 2, 1, 1
Rest as needed.

B. EMOM 8 min:
3 Push-Jerks
5 Burpees

C. AMSAP out of 3 min clock: L-hang from pull-up bar

Wrench:
Part B: burpees must be over barbell.
Part C: time not spent in L-hang must be spent in handstand hold on wall.

Mobility WOD 

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s