NorCal Teens, Sunday Switcharoo, Regionals Gear and TJ’s Gym WOD for Sat. April 20th and Sun. April 21st

april 20

Love has been with us for a few weeks and as you can see my amazing squat coaching has really taken hold here.

Don’t forget The NorCal Teens will be making it’s debut on Sunday at OG this Sunday.  All Sunday classes and BBC will be moved to Corte Madera at their regular times.

If you are interested in ordering gear for Regionals please go to the Dboard and order there.  You will find a post and you can find out all the details

WOD 

All Levels
A1. Strict Pull Ups; 3-5reps; 5 sets; rest 30sec
A2. Push Ups; AMRAP; 5 sets; rest 90sec

Partner Workout
8 Rounds
300m Run
15 Box Jumps (step down)
15 KBS (70/44)
*Alternate every exercise with your partner

Wrench
A1. Strict Pull Ups; 3-5reps; 5 sets; rest 30sec
A2. Clap Push Ups; AMRAP; 5 sets; rest 90sec

Partner Workout
100 Clean and Jerks (115/75)
100 Pull Ups
100 Burpees
*one person works at a time, must go in order of movements. share work owever you want

Foundations
A. Back Squat; 4-6reps; 31X1; 5 sets
B. KBS Instructino
21-18-15-12-9-6-3
KBS (53/35)
SIt Ups
*Run 400m at the end of the workout

Sunday

A. 2 min Row / 2 min Bike @ 90%
Rest 2 min x 3 sets

B1. Floor Press 4-6 reps, rest 1 min x 3 sets
B2. DB External Rotation 8-10 reps, rest 1 min x 3 sets

C. 8 min AMRAP
100m Farmer’s Carry (heavy)
5 Wall-walks

 

Out of Town WOD

21-18-15-12-9-6-3
Burpees
SIt Ups
*Run 400m at the end of the workout

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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