TJ’s Gym WODS for week of March 3rd

GoRuck

Got out and did something uncomfortable this weekend.

Joe Ball wrangled a whole bunch of us into the GORUCK Challenge this last Friday night.  Adam Fong, Whitney Wyatt, Cory Glass, Felipe Gomez, Hilah and Jake Schutt, Eric Delgado, Neil Murphy, Nate Yates, myself and 25 other folks gathered around the Presidio Parade Grounds at 9pm to begin the Challenge.  Having a general idea of what we were about to go through created a nice nervous energy.  At 9pm Cadre Mickey has us line up and explained the rules.  Our 50 lb backpacks or “Rucks” that were filled with bricks and water were never to touch the ground, nor was our flag or team weight which was 20lbs of quarters in a sandbag.  By 9:30 we were soaked with rain and sweat after a whole bunch of pushups, flutter kicks, squats, and crawls on the soaking wet grass.  We then walk/jogged down to Crissy Field for another couple of hours of being dunked into the Bay, covered in sand, having our Rucks and their contents strewn about the bench then recollected, more pushups in and out of the bay more squats, more flutter kicks and then hit repeat a few more times.  After that “warmup” we marched around the city of San Francisco.  Buddy carries at Fort Mason.  Crab walks and bear crawls up and down Lombard St. , pushups and flutter kicks at Union Square.  More of the same in the Haight and Pacific Heights followed by a full submersion in the breaking waves of Baker Beach at sunrise and a brisk walk across the Golden Gate Bridge and back, soaking wet.  Mentally I quit a few dozen times but my team (926) kept me going.  At 9am we made our final Ruck back to the Parade Grounds for a last bit of pushups, flutter kicks and, well, you get the rest.

I am currently crushed.  The only way I can describe the soreness is if you imagined standing in front of a pitching machine loaded with cue balls.  I guess you could call it “Spot Sore.”  This exact spot on my calf feels like the muscle has been ripped from the bone.  The flash cramps are fun too.  Your entire pec muscle will all of a sudden cramp to it’s fullest contraction because…well there is no reason, it just does.

I couldn’t be prouder of the folks with whom I shared this experience, members of TJ’s and Gym and non-members, alike.  It was a team effort, and I have to admit, I’m feeling a little proud of myself right now as well.

Oh and one more thing…..F$#% Joe Ball!

New Estancia Beef order:

Closes Sunday, March 9 for deliveries to San Rafael and Mill Valley by Thursday, March 13.  In addition to the tasty grass-fed NY, Ribeye and ground beef, they are also offering a special 3-pound combo-pack of hot-smoked salmon.

 This 3# combo pack of hot smoked (fully cooked) premium smoked salmon is made especially for Estancia by Oregon Lox.  It includes 6 approx 8-oz pieces of Honey Smoked, Double Alderwood and Garlic Pepper which we sampled at the Norcal Masters.  Ingredients vary across each recipe but include: Atlantic Salmon, Brown Sugar, Salt, Soy Sauce, Spices, Honey, Natural Hardwood Smoke.
As always, please login or register at www.Estanciabeef.com/primal.

 

Mon Mar 3rd

WOD

All Levels
A1. DB RDL; 3111; 6-8reps; rest 90sec; 3 sets
A2. Deficit Push Ups; 21X1; 8-10 reps; rest 90sec; 3 sets
*scale down to regular push ups or elevated push ups
*scale up to weighted deficit push ups

3 Sets For Times
Row 500m or Run 400m or AD .5 Miles
10 Hang Power Cleans (unbroken set)
10 Box Jumps with Step Down
10 Sprawls
Row 500m or Run 400m or AD .5 Miles
rest 3mins
*every round switch up the sequence of all movements, must complete two different monostructural pieces on each set (can’t row twice or run twice, must mix)

Wrench
A. Segmented Clean DL + Clean Pull + Power Clean; 1.1.1; x5 sets; rest 2mins
+
For Time
12-9-6
Power Clean and Jerk (155/105)
Burpee Over Box 24/20″

Metabolic

Row 500m or Run 400m or AD .5 Miles
10 DB Hang Power Cleans (unbroken set) 50/30
10 Box Step Ups with Step Down
10 Sprawls

AMRAP in 30 minutes

*Every five minutes 25 Hollow Rocks

Out of Town WOD

Row 500m or Run 400m or AD .5 Miles
10 Walking Lunge Steps
10 Box Jumps with Step Down
10 Sprawls

Row 500m or Run 400m or AD .5 Miles

Rest 1 minute

6 rounds

Tues Mar 4th

WOD

All Levels
A1. Front Squat; 20X1; 3-3-3-2-2; rest 20sec
A2. Kipping Pull Up; 12-14 reps unborken; 5 sets; rest 2-3mins
*scale pull ups down to fewer reps unbroken, or to strict pull ups assisted by a partner (not bands)

EMOM x 16
Odd – 8-10 Wall balls +
Even – 8-10 KBS

Wrench
A. Snatch; 1.1.1; x 4sets; rest 2mins

B. EMOM x 8 ; 2-4 muscle ups

C. AD Sprints
20sec Max Efforts
rest 3mins
x 6 Sets

Out of Town WOD

EMOM x 16
Odd – 15 Air Squats
Even – 8-10 Pushups

Mobility WOD 

Wed Mar 5th

WOD

All Levels
8min AMRAP @ 85%
5 Dips
10 Walking Lunges
30 Double Unders
rest 4mins
8min AMRAP @ 85%
10 hard pulls on rower
8 T2B
1 Wall Walk
rest 4mins
8min AMRAP @ 85%
6 Renegade Rows
10 Alternating DB Step Ups
100m Run
Wrench
A. Push Press; 2-2-2-1-1; rest 2mins

3 Rounds For Time @ 100%
Row 300m
8 Burpees over erg

rest as needed

For Time
500m Row
20 Front Rack Back Striding Lunges (135/95)
30 KBS 80/62

Metabolic

5 Ball Slams

5 DB Push Presses 40/25

5 KB Swings 53/35

5 Toes to Bar

5 Cals on AD or Rower

Every Rd. add five reps or Cals.

AMRAP in 30 minutes

Out of Town WOD

8min AMRAP @ 85%
5 Dips
10 Walking Lunges
30 Double Unders
rest 4mins
8min AMRAP @ 85%
10 Pullups
8 T2B
1 Wall Walk

Thurs Mar 6

WOD

All Levels
A. Split Jerk – 2-2-2-2-2; rest as needed
*focus on building in consistent footwork and coordination on this lift
B. Handstand Practice – 10mins
* scale up wth free standing handstands or nose/toes to wall handstands
* scale down with box handstands or headstand practice
*make sure all athletes spend some time upside down

4 Sets @ 100%
8 S2O (moderate weight)
35sec AD Sprint or Row Sprint
rest 3mins

Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

8 Sets @ 100%
8 Burpees
Run as fast as possible for 30 Seconds
rest 3mins

Mobility WOD 

Fri Mar 7th

WOD

All Levels & Wrench

Open WOD 14.2

Metabolic

TBA

Out of Town WOD

AMRAP in 15 minutes

5 Pushups

10 Situps

15 Squats

Sat Mar 8th

WOD

All Levels
A. Hang Squat Clean; 3-3-3-3

500m Row or .6 MIle AD Buy In
-then-
5 Rounds for Time
6 Front Squats (135/95)
12 Burpee Over Barbell
24 Double Unders

Wrench
A. Clean and Jerk; build up to a tough single for the day – 20mins
+
For Time
40cal Airdyne
20 HSPU
30 Cal Airdyne
15 HSPU
20 Cal AIrdyne
10 HSPU

Mobility WOD 

Sun Mar 9th

WOD

A. Run 400m x 5 sets. Rest 2 min between runs and increase pace gradually such that 5th set is at 100%.

B. 10-9-8-7-6-5-4-3-2-1 reps Pull-up
15-14-13-12-11-10-9-8-7-6 reps Sit-up

Perform 5 heavy KBS at the beginning of each minute (including at 0:00)

 

About tjsgym

Owner of TJ's Gym
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