TJ’s Gym WODs for week of Mar 17th

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Steaming Eric Delgado

Happy St. Pat’s.  Now get down to City Hall!

Reminder:  The NorCal Teens Competition will be taking place at the San Rafael Gym on Sunday March 23rd.  All classes that day will be moved to the Corte Madera location.

Looking for a great volleyball summer camp for your kid/s? TJ’s Gym member and Hall Middle School teacher, Amanda Estes, is running a volleyball camp at College of Marin during the weeks of June 23rd and July 7th.  For more information, please check out www.collegeofmarinvolleyballcamp.com or email her atsummervballcamp@gmail.com.

Mon. Mar 17th

WOD 

All Levels & Wrench

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Metabolic

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Out of Town WOD

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Mobility WOD 

Tues Mar 18th

WOD 

All Levels
A1. RDL; 3010; 4-6reps; rest 90sec; 4 sets
A2. Dips (ring or bar); 30X1; AMRAP at tempo; rest 90sec; 3 sets

3 Sets For Times
.4 Mile Airdyne
12 Burpee Box Jumps
14 KBS
8 Renegade Rows
Row 250
rest 3mins
*switch order and sequence each round

Wrench
A. Seg Sn DL + Hang Snatch Pull (knees) + Snatch; x4 sets; rest 2-3mins

AMRAP 10mins
100 Wall balls
AMRAP Muscle Ups in remaining time

C. AD Sprints
25sec Max Efforts
rest 3:05
x 5 Sets

Out of Town WOD

3 Sets
50 Mt Climbers 2 is 1
12 Burpee Box Jumps
14 Pushups
8 Candle Stick To Standing
Run 250

Wed Mar 19th

WOD 

All Levels
8min AMRAP
5 Pull Ups
5 Wall balls
10 Lunges
REST 4MINS
8min AMRAP @ 85%
5 Back Squats 95/65
10 Sit Ups
REST 4MINS
8min AMRAP @ 85%
5 Slam Balls
5 Push Ups
10 Step Ups

Wrench
A. Build fast to a push jerk max; 10mins
B. Shoulder To Overhead EMOM x 10 reps; 8mins

+
2 Sets @ 100%
AD 30/22cals
10 KB Snatch R
15 BBJ
10 KB Snatch L
rest 6mins

Metabolic

12min AMRAP
5 Pull Ups
5 Wall balls
10 Lunges

200m Run

8min AMRAP @ 85%
5 Back Squats 95/65
10 Sit Ups

20 Cals AD
8min AMRAP @ 85%
5 Slam Balls
5 Push Ups
10 Step Ups

200m Row

Out of Town WOD

8min AMRAP
5 Pull Ups
5 Sprawls
10 Lunges
REST 4MINS
8min AMRAP @ 85%
10 Air Squats
10 Sit Ups
REST 4MINS
8min AMRAP @ 85%
15 Double Unders
5 Push Ups
10 Step Ups

Mobility WOD 

Thurs Mar 20th

WOD 

All Levels
A. 3 Push Prss + 2 Push Jerk; EMOM x 10mins

B. HS Walking Practice or Partner Wheelbarrow walks; 4 x 40m; rest as needed
4 Sets @ 95%
15 KBS Heavy
50sec AD or Row at high effort
rest 2-3mins

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

Out of Town WOD

Sprint 100m

Rest 1 min

10 Rds

Friday Mar 21st

WOD 

All Levels & Wrench

Open WOD 14.4

Metabolic

15 DB Hang Power Clean

15 DB Push Press

Move DB’s 100m ( you can go 50m out and back or you can go out to 100m and repeat)

7 rds

Sat Mar 22nd

WOD 

All Levels
A. Build to a heavy Thruster x3 (from the rack)

800m Run
then
5 Rounds for Time
10 DB Thrusters 40/25#
30 Double Unders
then
800m Run

Wrench
A. Power Clean + Squat Clean + Split Jerk; 15mins to build to a max for the day
+
4 Rounds for Time
5 Muscle Ups
10 Deadlifts (225/155)
15 GHD Sit Ups
Run 200m

 

Mobility WOD 

Sun Mar 23rd

WOD 

A. Run 400m x 6 sets. Rest 90 sec between sets. Run 1st set @ 80% , sets 2 and 3 @ 90% and last 3 @ 95%

B. 10-9-8-7-6-5-4-3-2-1 reps
Burpees
15-14-13-12-11-10-9-8-7-6
Walking Lunge Steps w/ DBs (45/25)

Perform 5 Jumping Air Squats** at the beginning of each minute (including at 0:00)

Newer athletes: sub 5 Air Squats

Out of Town WOD

Mobility WOD

 

About tjsgym

Owner of TJ's Gym
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