TJ’s WODs week of Feb 10th

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Had a long weekend and had planned an article but couldn’t pull it together. I was lucky enough to have a great article forwarded to me by our own  Howard Solomon from the Mill Valley dojo.  Check it out here.

Don’t forget to get that registration done for the CrossFit Open by the end of the week.   You need to register at the gym you’ve had the most visits to since Jan. 1st.  Look for CrossFit San Rafael, CrossFit Corte Madera and CrossFit Mill Valley for the gym to register under.   You can register here.

Mon Feb 10th

WOD

All Levels
A1. Hang Squat Clean + Front Squat + Squat Clean; rest 20sec; 4 sets
A2. Pull Up; Kipping AMRAP; rest 2-3mins; 4 sets (if athletes do not have kipping pull ups they should sub 4-6 reps of strict pull ups)
+
12min AMRAP
100 Wall Balls
100 Double Unders
AMRAP T2B in Remaining Time
Wrench
A. Back Squat 20X1; 6,6,6 rest 3mins (use 70% of max – focus is on speed out of bottom)
B1.Squat Snatch; 2,2,1,1,1; rest 10sec
B2. AMRAP Unbroken Bar Muscle Ups (-1 rep); rest 3mins
+
For Time
30 Snatch for Time @ 135#/95#
*power snatch
*scaling should happen to ensure a sub 3mins goal pace

Metabolic

50,40,30,20,10 reps and cals of

Situps and Airdyne

*Every two minutes you will perform 20 Kettlebell Swings. 53/35

Rest 3 minutes then:

Tabata Plank Hold.  30 on 15 off for ten rounds

Out of Town WOD

12min AMRAP
100 Squats
100 Double Unders

Mobility WOD 

Tues Feb 11th

WOD

All Levels
AMRAP in 3mins
6 Step Ups
5 Burpees
rest 2min
AMRAP in 3mins
5 KBS (53/35)
5 DIps
rest 2mins
3min Airdyne for Max Miles
rest 2min
AMRAP in 3mins
5 Push Ups
6 Alternating DB Snatch (50/35)
rest 2mins

All sets should be performed at 90% – higher tempo than last week
*Repeat entire worout for 2 sets and a totoal of 40mins of movement with rest
Wrench
A. Power Clean and Jerk – Build to a max for the day (must be a touch and go rep – no pause at shoulders)

For time @ 100%
300m Row
15 Clean and Jerks 135/95
15 Burpees to 6″ target
rest 20mins; 3 sets

*time to beat 2:00 set by Danny Nichols

Out of Town WOD

AMRAP in 3mins
6 Step Ups
5 Burpees
rest 2min
AMRAP in 3mins
5 Pullups
10 Jumping Lunges
rest 2mins
3min Run
rest 2min
AMRAP in 3mins
5 Push Ups
15 Double Unders
rest 2mins

Wed Feb 12th

WOD

All Levels
A. 1-1/4 Strict Press; 4-6; rest 2mins
*1 rep is performed by pressing bar from shoulders to forehead, then returning back to shoulders before finishing a full ROM press.

B. 4 Sets for Times
Run 300m
12 Power Cleans (115/75)
6 Burpee Box JUmps
rest 2mins

C. Finisher – Accumulate 3mins of ring plank
Wrench
A. Push Press; 3,2,1,3,2,1; rest 2-3mins
*goal is to make second wave heavier and last single is either a PR attempt or close to it
+
AMRAP 12mins
60 Burpees over bar buy in
3 T2B
3 S2O 115/75
6,6
9,9,
12,12,
15,15
… and so on until time is up

Metabolic

Teams of two complete the following:

100 DB Deadlifts 45/30

100 DB Hang Power Cleans

100 DB Shoulder to Overhead

100 DB Hang Squat Cleans to Thruster

Both Partners work at the same time. Every five minutes both partners Row 500m Each.

Out of Town WOD

4 Sets for Times
Run 300m
12 Candlestick to Standing
6 Burpee Box JUmps
rest 2mins

Mobility WOD 

Thurs Feb 13th

WOD

All Levels
A. Back Squat; 1 reps; every 30sec; 20sets (add 5-10lbs from last week)

B. L-Hang; AMSAP; rest 60sec; 3 sets
For Time @ Sprint Pace
30 Thrusters Unbroken (95/65)
500m Row @ 100% or .5 Mile AD
rest 5mins
5min AMRAP
5 Pull Ups
10 Air Squats
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

Fri Feb 14th

WOD

All Levels
A. Clean Pull + Hang Power Clean + Power Clean; Every 60sec; 10 sets

3 Sets @ high effort
10 Hang Power Cleans Unbroken
30sec Row Sprint
rest 2-3mins

3 Sets @ high effort
12 Heavy KBS Unbroken
30sec AD Sprint
rest 2-3mins

Wrench
A. Clean Grip DL + Power Clean + Front Squat; Every 75sec; 8 sets (build to heavy complex)
+
EMOM x 10mins – 3 TnG Power Cleand and Jerk (choose a tough weight that is still TnG)
+
EMOM x 14
Odd – Squat Clean Thrusters x 3 reps @ 135/95
Even – 8-10 Ring Dips

Metabolic

EMOM for 30 minutes

ODD -15 Wall Balls

Even- 30 Double Unders of Single Unders

*In any remaining time of each minute perform as many Jumping pullups as possible.  How many Pullups did you do by the end of the 30 minutes

Out of Town WOD

3 Sets @ high effort
10 Box Jumps
30sec Run Sprint
rest 2-3mins

3 Sets @ high effort
12 Burpees
12 Walking Lunge Steps

Mobility WOD 

 Sat Feb 15th

WOD

All Levels
A1. KB Front Rack Walking Lunges; 16-20 Steps; rest 90sec; 3 sets
A2. Single Arm DB Row; 10reps/arm; rest 90sec; 3 sets
For Time
200m Farmers Carry (only carry one KB – the one you will use in workout)
40 KB SDHP 70/53
40 Burpee Box Jumps
80 Double Unders
500m Row or .5 Mile Airdyne or 400m Run

Wrench
A. Build to a max in the squat snatch – 15mins total
+
12min AMRAP
10 Deadlifts 135/95
20 Air Squats
30 Double Unders

Sunday Feb 14th

WOD

3 working sets, after warm-up:
A1. 2-3 Front Squat tough; rest 10 sec
A2. 6-8 Back Squat same bar; rest 30 sec
A3. 6-8 Strict Chin-up; Rest 2-3 min

B. Tabata FA Sit-ups
Rest 2 min
Tabata Burpees

 

 

 

 

About tjsgym

Owner of TJ's Gym
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