TJ’s WODs week of Feb 17th

photo (19)

SR member, Adam Treewater (far right) getting down with his band at Hopmonk Tavern last month.  Cameron B, thanks for the pic and for noticing the strength of Adam’s “hollow” position during the performance.

*No 5am, 5:15am or 5:45am classes tomorrow in celebration of President’s Day.

*If you plan to participate in the CrossFit Open (which we encourage you to do), please register by Friday so we can get you on one of our TJ’s Gym teams for our fun in-house competition through the Open.  Make sure you register on the CrossFit Games site and choose the location at which you train the most. If you have any questions about the rules or which location, please email allison@tjsgym.com.  Our affiliates on the Games site are listed as CrossFit San Rafael, CrossFit Corte Madera, and CrossFit Mill Valley.  Our team names will be TJ’s Gym San Rafael, TJ’s Gym Corte Madera, and TJ’s Gym Mill Valley.  We will add you to the teams after you register with the correct affiliate.   We will announce how/when we will run Open workouts each week by next Monday.

*Our second-annual NorCal Teens competition will take place on Sunday, March 23rd at TJ’s Gym San Rafael.  This competition is for ages 13-18.  We look forward to having some TJ’s Teens competing and some of our community’s finest volunteering at the event.  Registration will be posted this Wednesday, February 19th, and info for volunteers will be posted shortly.  If you are interested in sponsoring the event or know of a company who might want to reach a teen audience (and their parents!), please email jenga@tjsgym.com.

Mon Feb 17th

WOD

All Levels
A1. Hang Squat Clean (above knee) + hang Squat Clean (below knee) + Squat Clean; rest 20sec; 4 sets
A2. 2-5 Strict Pull Ups + AMRAP Kipping Pull Ups (can’t drop from bar); rest 2-3mins; 4 sets (if athletes do not have kipping pull ups they should aim for 4-6 reps of strict pull ups, if no strict pull ups aim for 4-6 negative pull ups)
+
14min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Wrench
A. Back Squat 20X1; 4,4,4 rest 3mins (use 75-80% of max – focus is on speed out of bottom)
B1. Clean; 1,1,1,1; rest 10sec
B2. 12-16 C2B Pull Ups (unbroken sets only); rest 3mins
+
For Time @ 110%
30 Thrusters 95#
500m Row
*Goal is sub 3mins

Metabolic

20 DB Thrusters

20 DB Walking Lunge Steps

20 Renegade Rows

20 Anchored Situps

Row 300m

AMRAP in 30 minutes

Out of Town WOD

14min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Mobility WOD 

Tues Feb 18th

WOD

All Levels
AMRAP in 6mins
10 KBS
10 Walking Lunges
rest 2min
AMRAP in 6mins
10 Hard Pulls On Rower
5 Burpees
rest 2mins
AMRAP in 6mins
10 Box Jumps step down
10 DB Push Press
rest 2mins
AMRAP in 6mins
10 Cal Airdyne
1 Wall Walk
rest 2mins
AMRAP in 6mins
Run 100m
15 Double Unders
*38mins Total
Wrench
For Time
9-7-5
Deadlifts 275
Bar Muscle Up

rest 10mins

5 Rounds for Time
10 T2B
20 Cal Airdyne
30 Double Unders

Out of Town WOD

5 Rounds for Time
10 Sprawls
20 Pushups
30 Double Unders

Wed Feb 19th

WOD

All Levels
A. 1-1/4 Close Grip Bench Press; 5-8reps; rest 2mins
*1 rep = lower to chest, press half way up, lower back to chest, then press to top

B. 3 Sets @ High Effort
Run 200m
8 Hang Power Cleans (115/75)
10 Burpees
8 Hang Power Cleans
Run 200m
rest 3mins
C. Finisher – Tabata Hollow Rocks
Wrench
A. Split Jerk: 1 Rep Every 90sec x 8sets; build to a max

+
AMRAP 15mins
50 S2O 115/75
50 Bar Facing Burpees
50 Cal Row
50 Wall Balls

Metabolic

AMRAP 30 min
50 S2O 115/75
50 Bar Facing Burpees
50 Cal Row
50 Wall Balls

Out of Town WOD

AMRAP 15mins
50 Situps
50 Bar Facing Burpees
500m Run
50 Walking Lunge Steps

Mobility WOD 

Thurs Feb 20th

WOD

All Levels
A. Back Squat; 60sec AMRAP @ 1.25 BW/BW; rest 3mins; 3 sets

B. 3min AMRAP; Strict Toes To Bar
For Time @ Sprint Pace
500m Row or .5 Mile AD
30 Wall Balls
300m Row or .3 Mile AD
20 Wall Balls
100m Row or .1 Mile AD
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

100 Double Unders

Rest 1 min

3 rds

Fri Feb 21st

WOD

All Levels
A. 2 Hang Power Clean + Power Clean; Every 45sec; 12 sets

3 Sets @ high effort
6 Power Cleans
35sec Row Sprint
rest 2-3mins

3 Sets @ high effort
6 Deadlifts
35sec AD
rest 2-3mins

*loading on barbell movements should be moderate to ensure perfect movement and decent speed
Wrench
A. HPC (below knee) + HPC (above knee); Every 60sec; 8 sets (build to heavy complex)
+
Emom 14 min:
Odd – PS x 3 (TnG tough)
Even – HSPU x 6-8
+
Emom 14 min:
Odd – PC x 3 (TnG Tough)
Even – 8 TTB

*start EMOM with 30mins left in class to ensure you finish in time

Metabolic

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Out of Town WOD

EMOM x20

5 Burpees

7 Situps

Mobility WOD 

Sat Feb 22nd

WOD

All Levels
A1.Rear Foot Elevated Split Squat; 6-8reps/leg; rest 90sec; 3 sets
A2. Ring Row or Body Row; 8-12reps; rest 90sec; 3 sets
For time every min complete 4 burpees 95/65# (begin workout with burpees)
20 PC
20 thrusters
20 PS
20 push press
20 OHS

Wrench
A. Front Squat; 2,2,1,1,1; rest 2-3mins
+
12min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

Mobility WOD

Sun Feb 23rd

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 Squat (bottom-to-bottom)
Rest 1 min
Tabata Push-ups

 

Advertisements

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