Open Gym, TJ’s Gym WOD for Mon. Dec 2nd and Tues. Dec 3rd

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The Open Gym program at TJ’s Gym was started because of a need to provide our clients with more opportunities to pursue their individualized fitness goals and needs.  While our group fitness program aims to provide our members with a broad inclusive fitness experience, we have always recognized the importance of providing individualized prescriptions and programming for our members at certain times.  Everything from injuries to level of experience have warranted substitutions and scaling. Increasingly, our clients are seeking individualized programs to either complement the group program or to serve as their sole fitness plan. These programs and supplemental training plans do not simply involve movement substitutions but often encompass broad fitness goals that require a different training template and timeline from what is possible in the group class setting. We feel it is important to respect this emerging need with a time and space at TJ’s Gym. Open Gym is a place to pursue programs your coaches have helped develop for you and with you. Open Gym can also serve as a place to come and hone in on skills to enhance your group fitness experience or to make up a class workout you missed because of your busy schedule.  Stay tuned for more on the expansion of our open gym/open access opportunities, which we are currently refining.

Mon Dec 2nd

WOD

All Levels
*Upper Body Only Superman Hold – 10sec On/5sec Off x 12 sets

A1. Push Press; 4-4-4; rest 30sec
A2. DB Push Press; 45sec AMRAP (40/25); rest 2-3mins; 3 sets

4 Sets @ 100%
30sec AMRAP Burpee
rest 10sec
Row 250m/.3 Mile Airdyne
rest 2-3mins

Wrench
A. Push Press AMRAP; (use 70% of your 1RM); rest 3mins; 3 sets

4 Sets for Times
5 TnG PC&J
5 Burpees AFAP
25sec Row Sprint
rest walk 3mins

Not for Time – 2 Sets
4 wall walks
100m Farmers carry heavy

Metabolic

20 Air Squats and 2 Kettlebell Swings.  Reduce the squats by two reps and increase the swings by 2 reps each round until you end up with 2 Squats and 20 Swings.

then

20 Situps and 2 Push Presses 45/35.  Same rules as above.

Mobility WOD 

Tues Dec 3rd

WOD

All Levels
A1. Back Squat; 30X1; 4-3-2-1; rest 2mins
A2. Weighted Strict Pull Up; 4-4-3-3; rest 2mins
*Coaches review spotting for heavy singles in Back Squat

For Time
30 Cal Row/Airdyne
30 Wall Balls
30 Pull Ups
30 Step Ups (BW 24/20)
30 Double Unders
30 Wall Balls
30 Cal Row/Airdyne

Wrench
A1. Front Squat 20X1; 2-3reps; rest 20sec; 4 sets
A2. AMRAP Muscle Up (bar or ring); rest 3mins; 4 sets

For Time
Row 500m
15 S2OH (135/95#)
30 C2B
12 manmakers (35/25#)
50 DUs
9 S2OH (135/95#)
Row 500m

Out of Town WOD

Run 200m

12 Sprawls

50 Double Unders

4 rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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