Memorial Day/Regionals Weekend Schedule, TJ’s Gym WOD for Sat. May 18th and Sunday May 19th

photo (2)Some of the Young Guns in Coach Leticia’s TJ’s Kids class in Mill Valley. Thanks for the photo, proud dad, Brian U!

MEMORIAL DAY WEEKEND SCHEDULE:

Below is the schedule for next weekend, starting Friday, 5/24.  In addition to being a holiday weekend, it is also the NorCal Regionals, and many Big Blue athletes will be competing. We have done our best to cover as many classes as possible over the NorCal Regionals weekend and on the Memorial Day holiday.   If you don’t see a class listed below, it means we are not having it next weekend, in order to allow our coaches the chance to compete or spectate at this annual event.  This includes Open Gym times.  All Open Access times will be cancelled between Friday and Monday.  We hope that many of you will join us in Sonoma to cheer on Big Blue!

Friday 5/24
San Rafael:

5:15am 6:15 am, 8:30 and 9:30am, 12:00 pm

8:30 Metabolic
9:30 MOGA
Corte Madera
6am, 8:30 am
Mill Valley
5:45am, 8:30, 9:30, 3pm
Novato
5:15, 6:15, 8:30
Saturday 5/25
SR
7:30am, 8:30 am, 9:30am
CM
8:30 am
11am TEAM
12 pm Gymnastics
MV
8, 9, 10 am
Novato
7:00am
Sunday
SR
8:30
9:00 BBC *** most likely but pending coverage, so stay tuned ***
Novato
7am
MV
8am, 9am

Monday Memorial Day
SR
8:30, 9:30

CM
8:30

MV
7:30 (extra class), 8:30, 9:30

Novato
8:30, 9:45

Saturday’s WOD 

All Levels
A. Thrusters; 5-5-5-5-5; rest as needed

5 Sets for Reps
3min AMRAP
5 Wall Balls or DB Thrusters
5 Pull Ups
5 Burpees
rest 1min

Wrench
A.7mins to Build to a 3RM in OHS from floor
rest as need
For Time
row 500m
30 WB
30 C2B
30 Pistols
30 DB Snatch Alternating

Sunday’s WOD

A1. Pendlay Row @ 21X1 4-6 reps. Rest 60 sec x 3 sets
A2. Powell Raise @ 3011 8-10 reps. Rest 60 sec x 3 sets

3 working sets:
B1. KBS 10-12 reps heavy. Increase weight each set. Swing Russian if the next KB is too heavy for OH. Rest 30 sec
B2. Ring Support x AMSAP
Rest 1 min.
Wrench: substitute weighted ring dips @ 40X1 tempo x AMRAP for ring support.

C. For time:
30 Push-ups
20 T2B
10 DB Cluster 50/35
400m Run

Out of Town WOD

30 Push-ups
20 T2B
50 Double Unders
400m Run

3rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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