TJ’s Gym WOD’s for the week of Dec. 30th

IMG_4025

 

I’ve decided to take the week off from the blog.  I’ve included all the workouts till Sunday the 5th here in this post.

Here’s a wrap to 2013:

I’m proud.  Proud of our community, my partners, and our staff.  2013 was an incredible year of growth and change.  We all handled our business, rolled with punches, and showed why TJ’s Gym leads from the front.

I’m excited.  Excited that we get to do this for another year.  That your coaches and owners are discussing and planning and designing.  We will be faster, stronger, more efficient…..better.  Always better.

I’m grateful.  For you.  You are inspiring.  Every single one of you.  I am amazed that I wake up and get to spend time with you.  You drive me crazy, and that’s a good thing.  You have given me my dream, and I owe you a lot for that.

I’m confident.  Confident that our coaches will become significant names in this game.  Confident that our community will continue to represent the brand they are proud of.  A brand that represents a well-oiled machine that makes humans better, day in and day out.  I’m confident in myself.  That 2014 will be a year that our message becomes even more clear and our program even better.  That this is not just a place where you just go, but a place where you become who you want to be.

Happy New Year, Friends and Family.  Be proud, be excited, be grateful, be confident.  2014 is going to be awesome.

Mon Dec. 30th

WOD 

All Levels
A. Good Morning; 3 sets; 4021; 5reps; rest as needed

B. EMOM; 3 Front Squats @ 75-80%; 20X1; 7min
*2-3 partners can work on same bar out of rack

EMOM x 12 – couplet
5-8 Hang Power Cleans (use DB or Barbell)
5-8 Thrusters (use DB or Barbell)

Finisher – 2mins Side Plank/side

Notes –
– Light work on Good Mornings
– EMOM Couplet – work should not take longer than 40sec to complete, adjust weight and reps accordingly
– Break up Side planks however you need to

Wrench
A. Good Morning; 3211; 4-4-4; rest as needed
B. Clean Pull + Hang Squat Clean + Squat Clean; 1.1 (2 complexes with 20sec rest between); 3 sets; rest 2mins

C. EMOM x 12
Odd – 14 Wall Balls 20#/14#
Even – 8-10 Pull Ups

D. 4mins FLR on Rings

Metabolic

“Cindy”

AMRAP in 20 min of:

5 Pullups

10 Pushups

15 Squats

then:

5k Row

Mobility WOD 

Tues. Dec 31st

WOD 

All Levels
A1. Close Grip Bench Press; 8-6-4-2; rest 30sec
A2. 45sec AMRAP Push Ups; rest 30sec; 4 sets
A3. Single Arm Overhead step up; 12 Alternating Steps; rest 90sec; 4 sets

3 Rounds for Reps
:45 – SDHP (70/44)
:45 – Burpees
:45 – Push Press (70/44)
rest 15sec
:60 – Row/Bike or 300m Run
rest 90sec

Notes –
– Perform 2 sets of A3 with DB in R and 2 sets with DB in L

Wrench
A. Build to a moderate double in the CGBP
B. EMOM x 8mins – 5 CGBP @ 70% of part A
+
For Time
5-4-3-2-1
Deadlift (heavy)
Muscle Ups
+
3 Sets
Row 500m @90%
rest 2mins

Notes
– DL weight is heavy but unbroken

Closed Wed. Jan 1st

Thurs. Jan 2nd

WOD

All Levels
EMOM x 8 mins
2 HPC + 2 Hang Squat Cleans
EMOM x 10 mins
Odd – 14 Russian KBS (heavy)
Even – 20sec AD/Row + 10 Double Unders
+
AMRAP 10mins
5 Renegade Rows
10 Air Squats
15 Sit Ups
100m Farmers Carry

Notes –
– 8min EMOM – choose weights that you can remain technically sound with for all minutes.
– 10min EMOM and 10min AMRAP can be switched for order
Wrench
A. Power Clean; 1.1.1 (10sec rest); 4 sets; rest 2mins
+
For Time
100m Farmers Carry (heavy)
10 HPC (185/125)
30 Box Jumps Step Down (30/24)
60 Wall balls
120 Double Unders

Mobility WOD 

Fri. Jan 3rd

WOD 

All Levels
A1. Single Leg RDL; 6-8reps/leg; 3011; 3 sets; rest 60sec
A2. Wtd Dips; 4-6reps; 21X1; 3 sets; rest 60sec
A3. DB Ext Rotation; 3011; 8reps/arm; rest 60sec; 3 sets

For Time
150 Double Unders
– then –
10-9-8-7-6-5-4-3-2-1
DB/KB Front Squats (55/35)
Pull Ups
– then –
1k Run

Notes –
– Choose good balance and form over weight in the RDL
– DB/KB weight for Front Squats is tough
Wrench
A1. Snatch Grip Push Press; 3-3-3; rest 90sec
A2. Wtd Lean Away Pull Up; 3-3-3; rest 90sec

B. 30 Renegade Rows for Time
+
3 Sets for Times
Row 350m
20 KBS (70/53)
15 Ring DIps
rest walk 2-3mins

Metabolic

No Metabolic Class

 

Out of Town WOD 

7 Rounds for Time:

10 burpees

30 mountain climbers (2 is 1)

Mobility WOD

Sat. Jan 4th

WOD  

All Levels
A. 2 Push Press + 2 Push Jerk + 1 Split Jerk; 5 sets; rest 2mins

3min AMRAP x 5 Sets
3 Push Jerks
3 T2B
9 KBS
rest 1min between rounds

Wrench
A. 2 Jerk Balance + Split Jerk;; 4-5sets; rest as needed

3min AMRAP x 5 Sets
3 Push Jerks
6 T2B
9 Double Unders
rest 1min between rounds

Sun. Jan 5th

WOD  

A1. Strict Lean-away Chin-up @ 21X1 x AMRAP; rest 30 sec x 4 sets
A2. Strict Bar or Ring Dip @ 21X1 4-6 reps; rest 30 sec x 4 sets
A3. DB External Rotation @ 3010 8-10 reps; Rest 2 min x 4 sets

B. 3 sets:
50 DU
12 Pull-ups
12 Burpees
Rest 2 min.

Athletes should scale DUs as follows:
Scaled 1: 25 DU
Scaled 2: 10 DU attempts + 100 Singles
Modified: 150 Singles

Cindy

5 Pullups

10 Pushups

15 Squats

AMRAP in 20 min

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s