TJ’s Gym WODs for week of Feb 3rd

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So unfortunate when the good ones go bad.

Here is my latest rant.  You want to lose bodyfat. You ask me what to do.  I tell you what to do.  You tell me you are doing what you I told you to do.  You come to me a month later and tell me nothing has changed.  I ask you if you’ve lost weight.  You tell me you don’t weigh yourself EVER because you have a bad relationship with the scale (whatever that means).  I ask you if your bodyfat caliper measurements have gone done.  You tell me you would never let someone pinch your fat.  I ask you if you took a before picture.  You tell me you would be too embarrassed to have something like that floating around.  You tell me that you would KNOW if you’ve lost weight.  Those highly calibrated tools that scientists use all over the world, your clothes, the mirror and your spouse, would have let you know by now that you’ve lost bodyfat.

Now I want to kill you.

Men who run multi million dollar companies.  Women who have struggled through childbirth numerous times, men and women who have fought against life threatening circumstances tell me everyday that they are afraid of the scale, calipers and camera.  WTF!

If you are thinking of going on a fat reduction plan do me a favor.  Bring me a note from your shrink telling me you are of reasonable sound mind.  I’ll fix the body.

Mon Feb. 3rd

WOD

All Levels
A1. Squat Clean x 2 + Front Squat x 1; rest 20sec; 4 sets
A2. Ring Row; 10-12reps; rest 2-3mins; 4 sets
+
10min AMRAP
3 Thrusters (95/65)
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull UPs
12,12
15,15
.. and so on until time expires

Wrench
A. Back Squat; 2,2,1,1; res 2mins (not maxes; just for CNS prep)
B1.Squat Clean; 2,2,1,1,1; rest 10sec
B2. AMRAP Unbroken Muscle Ups (-1 rep); rest 3mins
+
For Time
30 Clean and Jerks @ 135#/95#
*power clean

Out of Town WOD

10min AMRAP
3 Pushups
3 Pull Ups
6 Pushups
6 Pull Ups
9 Pushups
9 Pull UPs
12,12
15,15
.. and so on until time expires

Metabolic

Partner WOD

5 Box Jumps

10 DB Hang Shoulder to Overhead 45/30

15 Double Unders

Partner 1 performs as many rounds as possible while partner 2 rows 1k

30 min AMRAP

Mobility WOD 

Tues Feb 4th

WOD

All Levels
AMRAP in 5mins
5 KBS
5 Push Ups
rest 2min
5min Row
rest 2mins
AMRAP in 5mins
5 Box Jumps step down
5 KBS SDHP
rest 2min
5min Airdyne
rest 2min
AMRAP in 5mins
10 Sit Ups
10 Lunges
rest 2min
5min Run
*40min total with work and rest
Wrench
For Time
15-12-9
Power Snatch 155/105
Burpee Over Barbell

rest as needed

AMRAP 12mins
30 Double Unders
15 Power Snatch 75#

Out of Town WOD

AMRAP 12mins
30 Double Unders
15 Situps

Wed Feb 5th

WOD

All Levels
A. Close Grip Bench Press; 20X1; 8-6-6-4; rest 2mins

B. Wall Facing HS; Accumulate 2-3mins

4 Sets for Times
Row 300m
12 Alternating DB or KB Sntaches
12 Burpees
rest 2mins
Wrench
A. Power Jerk; Every 90sec x 1rep; 8 sets to build
B. 50 T2B For Time
+
3 Sets for Time
AD .5 Miles
20 Box Jumps 24/20
15 Push Jerks (115/75)
rest walk 3mins

Metabolic

15 DB Power Cleans 45/30

200m Farmer Carry w DB’s

20 Tire Step Ups with DB’s

Sled Push (from wall to parking lot entrance and back, load accordingly,  should suck)

15 DB Shoulder to Overhead

Run/Row 200m

AMRAP in 30 min

Out of Town WOD

4 Sets for Times
Run 300m
12 Walking Lunge Steps
12 Burpees
rest 2mins

Mobility WOD 

Thurs Feb 6th

WOD

All Levels
A. Back Squat; 2 reps; rest 60sec; 10sets (not max effort sets but tough)

B. Strict T2B; AMRAP unbroken; rest 90sec; 3 sets
*this is a hanging core strengthening day, sub dead L-hangs or amrap leg reaises before choosing a floor sub

For Time @ Sprint Pace
400m Run or 500m Row Buy in
then
21-15-9
Wall ball
Pull Up

rest 2mins afterwards

For Time
1k Row or 800m Run
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

For Time @ Sprint Pace
400m Run or 500m Row Buy in
then
21-15-9
Air Squat
Pull Up

Fri Feb 7th

WOD

All Levels
A. Clean DL + Power Clean + Hang Power Clean; Every 90sec; 8 sets (technique session – only dedicate 15mins)

3 Sets @ high effort
6 Hang Power Cleans
6 Burpees
25sec Row Sprint 100%
rest 2-3mins

3 Sets @ high effort
6 Deadlfits moderate with perfect form
6 Burpees
25sec AD Sprint 100%
rest 2-3mins

*be safe when choosing weights but ensure highest intensity with each sprint. take full recovery
Wrench
A. Snatch Grip DL + Power Snatch + OHS; Every 90sec; 8 sets (build to heavy complex)
+
EMOM x 10mins – 5 TnG Power Snatch (choose moderate and repeatable weight)
+
EMOM x 14
Odd – 2 Power Clean + 2 Hang Squat Clean (TnG Style reps)
Even – 6-8 HSPU

Metabolic

“2 minutes”

2 minutes of work followed by 30 seconds of rest for following

Wall Balls

Sumo Deadlift 225/175

Hollow Rocks

Split Snatch 135/85

Toes To Bar

Airdyne

Burpees

OH Walking Lunges 45/25

Sand Bad Ground to Overhead 60/40

Run to the Top of the Racquet Club

 

Mobility WOD 

 Sat Feb 8th

WOD

All Levels
A. KB Front Rack Step Up; 10reps/leg; rest 30sec between legs; rest 2mins between sets; 3 sets/leg

B. Pendlay Row – 8-10reps; 3 sets; rest 90sec

For Time
Run 400m
30 Burpee to target 6″
40 Box Jumps
50 KBS Heavy
1k Row or Run or 1.25mile AD

Wrench
A. Build to a tough 3 in the OHS
+
10min AMRAP
60 Bar Facing Burpees
30 OHS (120/90)
10 Muscle Ups

Sun. Feb 9th

Not available

 

 

 

 

 

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About tjsgym

Owner of TJ's Gym
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