TJ’s Gym WOD for Wed June 19th and Thurs June 20th

IMG_3187Hello Summer.

It’s time for another beef order!  Place your order by Monday June 24th.

To see more about the program and to register, go to : www.estanciabeef.com/primalsprogram.  When you register, select TJ’s Gym from the dropdown box.  Once we have confirmed your reigstration, you’ll have full access to the site and can read more and place your order.
 
The Meat is delivered fresh, (not frozen) and in bone– out cryovaced primals. A “primal” is to a steak what a loaf is to a slice of bread.  It’s a larger piece of meat that you slice steaks off of that you can cook right away or freeze for later!
 
We know that it probably sounds a little intimidating, even a little weird, but once you get your first order, and get your hands on the meat, its actually pretty fun.  Estancia has instruction videos on how to cut up and prepare the meat.  Even though the order is in “bulk”, you are making your individual order.  
 
We had about 15 gym members place orders with us last time if you need some convincing of how great the meat is and just how easy it is!
 
Please be in touch with me at Robin@tjsgym.com with any questions you have.

WOD

Wed June 19th

All Levels
A1. Push Press; 32X1; 4-7reps; rest 90sec; 4 sets
A2. Single Arm DB/KB Row; 21X0; 6-8reps/arm; rest 90sec; 4 sets

3 Rounds
AMRAP Dips in one set
AMRAP Burpees in 45sec
Run/Row 300m @ 100%
rest 90sec

Wrench
A1. Push Press; 32X1; 4-7reps; rest 90sec; 4 sets
A2. Single Arm DB/KB Row; 21X0; 6-8reps/arm; rest 90sec; 4 sets

3 Rounds
AMRAP HSPU Unbroken
AMRAP T2B 45sec
Airdyne 30/24 Calories
rest 2mins

Metabolic

1 Full Snatch 10lbs less than 1rm

then

2 Rope Climbs (Hang rope off of pullup bar and pull from lying position for mod) and 1 Full Snatch

then

3 Tire Flips (heavy as possible) then 2, then 1

then

4 Overhead Squats with Snatch Bar (down, back, down, back) 3,2,1

then

500m Row then 4,3,2,1

then

6 KB Thrusters 53/35, 5,4,3,2,1

then

7 Burpees, 6,5,4,3,2,1

then

8 GHD Situps 7,6,5,4,3,2,1

then

9 Ball Slams 50/30 8,7,6,5,4,3,2,1

then

100m Farmer Carry with KB’s 9,8,7,6,5,4,3,2,1

Done like the song “12 Days of Xmas”

Thursday June 20th

All Levels
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm

A. Full Snatch; 1.1.1; 5 working sets; rest as needed

3 Rounds for Reps
:45 – Wall Ball
:15 – Rest
:45 – KBS
:15 – Rest
:45 – Airdyne/Row
1:15 – Rest

Wrench
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm

A. Full Snatch; 1.1.1; 5 working sets; rest as needed

3 Sets
60sec – Power Snatch 155/105
rest 30sec
60sec – Burpee
rest 90sec

Out of Town WOD

3 Sets

Max Pushups in 60 sec

Rest 30 sec

Max Situps in 60 sec

Rest 30

Max Sprint for Distance in 60 sec

Rest 90 Sec

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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