Weekend class schedule adjustments and TJ’s Gym WOD for Wed. Jan 16th (Happy Birthday Ma!)

Screen Shot 2013-01-15 at 7.30.32 PM

I can’t believe they’re going to let us do what we’re going to do to this joint.

Weekend Gym Schedules

Friday- All classes are as scheduled
Saturday;
Novato-Julie is teaching a 7:30 class and that is it. No 9am class and no TEAM at 10:30. Allison is emailing the 3 TEAM kids to offer refund or they can go to CM at 11.
CM- There will be no class on Saturday or Sunday except for TEAM 11am Sat and Gymnastics Club 12pm Sat.
SR- 7:30 Yago, 8:30 Brit, 9:30 Yago
Mill Valley- Nicki will cover  7am, 8am, 9am, and we will cancel the 10am.
Sunday:
Novato- Julie is teaching a 7:30. No 9am.
CM- No class
SR- Nick is teaching the 8:30 and BBC is cancelled
MV- Nicki is teaching 8am and 9am –Calen will be in Richmond
Let us know if you have any questions.
Also remember to buy your discounted wrist bands at the gym.  We will not be having this discount at the event.  Friday is the last day.

WOD 

All Levels
A1. Thruster 5 Reps (from floor); rest 30sec; 4 sets
A2. 6-10 Strict Pull UPs; rest 90sec; 4 sets

EMOM x 14mins
Odd – 6 DB Hang Squat Cleans
Even – 4-6 HSPU

EMOM x 14
Odd – 3 DB Snatches/Arm
Even – 6-10 K2E

Wrench
A1. Thruster 5 Reps (from floor); rest 30sec; 4 sets
A2. AMRAP Kipping Pull Ups; rest 90sec; 4 sets

EMOM x 14mins
Odd – 5 Clusters (115/75)
Even – 3-6 HSPU (kipping or strict)

EMOM x 14
Odd – 5 KB Snatches/Arm (53/35)
Even – 3-5 Bar Muscle Ups

Taper
A1. Thruster 5 Reps (from floor); rest 30sec; 4 sets
A2. 4-6 Strict Pull UPs; rest 90sec; 4 sets

EMOM x 10mins
Odd – 4 DB Hang Squat Cleans
Even – 4 HSPU

EMOM x 10mins
Odd – 3 DB Snatches/Arm
Even – 6 K2E

Foundations
A1. Front Squat; 5 Reps; 4 sets
A2.4-6 Strict Pull UPs; 4 sets
B. Thruster Review

C. On The Minute
3 Thrusters
6-8 Jumping Pull Ups
x 10 mins

D. Finisher – Side Plank – 3 Sets per side (not to failure each time)

Metabolic

14 min AMRAP

6 DB Clusters 40/25

4 Burpee Pullups

2 Handstand Pushups

30 Double Unders

then:

14 min AMRAP

6 Dumbbell Snatches, 3 each arm

4 Knees to Elbows

2 Ring Dips or Ring Pushups

200m Run/Row or 12 Cals on Airdyne

Out of Town WOD

EMOM x 14mins
Odd – 6 Burpees
Even – 4-6 HSPU or regular pushups

EMOM x 14
Odd – 12 Squats
Even – 6-10 K2E

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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2 Responses to Weekend class schedule adjustments and TJ’s Gym WOD for Wed. Jan 16th (Happy Birthday Ma!)

  1. healyharriet@yahoo.com says:

    Thanks T, love you

    Sent from my iPad

  2. Ma says:

    Thanks T, love you!

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