TJ’s Gym WOD for Monday March 31st

IMG_4726John and Emily soaked after the Saturday run.

The workouts for Mondays will be posted on Sunday nights and the rest of the week will be posted on Monday nights from now on.

Here are some programming notes from Marcus:


With the Open workouts behind us we will be shifting gears in the group class programming. It is time to regroup, prioritize some smaller muscle groups and less traditional lifts, and get back to working on balance rather than intensity all the time. 

All Levels – The next 4 week training block will give you opportunities to work on your single leg strength, incorporate lifts like the box squat and sumo deadlift that we don’t touch on very often, and refocus on upper body strength through bodyweight and dumbbell drilling. Your conditioning efforts will be work rest scenarios for the most part with varying time pieces ranging from longer aerobic power sessions to short higher power sprint sessions. 

Wrench – The next 2-3 weeks will be entirely devoted to an overall fitness assessment. It is encouraged to hit as many of the assessments as possible, record all your data precisely, and DO NOT CHERRYPICK! There will be some workouts that look boring, hard, or uncharacteristically easy. Please trust me when I say that they are none of those words and all represent some key elements of your fitness. Use these weeks as an opportunity to establish baselines for the future. We will attempt to collect group data to establish priorities for the Wrench training block moving forward into the summer time.


WOD for Monday

All Levels
A1. Rear Foot Elevated Split Squat; 30X1; 6-8reps/leg; rest 45sec between legs; x3 sets; rest 90sec before A2.
A2. Strict T2B; AMRAP; rest 90sec before A1. 3 sets
*sub is hanging knee raises – this is partly a core exericse and partly a upper body grip strength piece.

6 Rounds for Time
6 Pull Ups
20m Bear Crawl
6 Heavy Goblet Squats
10 Cal AD or 8 Cal Row
rest 1min
A. Build to a 1RM in the Close Grip Bench Press

B. Build to a 1RM in the Power Clean – 15mins total

rest 2mins after 15min clock expires

C. 8min AMRAP Power Clean – Use 90% of part B


After the Strength portion

10 Jumping Pull Ups
40m Sled Push
12 Light Goblet Squats
40 Cal AD or 30 Cal Row

AMRAP in 30 minutes

Out of Town WOD

6 Pull Ups
20m Bear Crawl
12 Squats
30 Double Unders

Rest 1 minute



About tjsgym

Owner of TJ's Gym
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