Psychology WOD’s latest, this weeks programming breakdown from Marcus, TJ’s Gym WOD for Mon. Oct 28th and Tues. Oct 29th


Is this former baseball player turned accountant John Q doing non baseball/accounting activities like sumo deadlifting?  It just can’t be!  But it is.


Like the Proverbial Tree Falling in the Forest, PR’s Happen off Camera: Finding Meaning in our Pursuits

Programming Breakdown from Marcus for the week:

There is going to be a steady theme of single arm and single leg strength work throughout the week. As we take a short break from the olympic lifts to focus on core absolute strength, these single leg and arm movements help to fix imbalances. Also look for our high effort conditioning intervals to be extended to some longer time domains. This is the second to last week of our four week movement progression so stay tuned for some max effort work next week in the core lifts and a couple testers sprinkled in. 

Mon. Oct 28th


28 A. Back Squat 30X1; 4-4-4; rest 2:30
B1. Bulgarian split squat; 8reps/leg; rest 60sec; 3 sets
B2. Ring Row AMRAP; rest 60sec; 3 sets
5 Sets
10 Wall Balls
10 Sprawls
100m Run
rest 60sec



WHITTENDan Whitten
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.First posted December 12 2010
Five rounds of:

  • 22 Kettlebell swings, 2 pood
  • 22 Box jump, 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots, 20 pound ball

Mobility WOD 

Tues Oct 29th


29 A1. Bench Press/Floor Press; 6-6-6-6; rest 90sec
A2. Strict Pull Ups; 5 reps; rest 90sec; 4 sets
4 Sets for Rpes
45sec – AMRAP DB Push Press
45sec – AMRAP Calories Row/Airdyne
rest 1:45

Out of Town WOD

3 rds of:

400m Run

40 Walking Lunge Steps

40 Pushups

40 Situps

Mobility WOD 

Screen Shot 2013-10-27 at 4.13.42 PM

About tjsgym

Owner of TJ's Gym
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