TJ’s Gym WODS for the week of March 31st

IMG_5488Throwback to 2011.  Chris G. going nuts!

Tues. April 1st

WOD

All Levels
A. Sumo Deadlift; 3-3-3-3-3; rest 2mins
*choose a weight to complete all 5 sets with, therefore warm up to a working weight and stay with it. keep it around 80% effort and focus on posiiton and good hip activation
B. Turkish Get Up; 3/arm; rest 30sec between arms; 4 sets each arm

3 Sets for Times
200m Run
12 box jump (30/24) step down
10 renegade Rows
30 Double Unders
rest same as work time

Wrench
A. Build to a 1RM in the Back Squat – 15mins
rest 5mins
B. AMRAP Back Squats @ 85% of part A weigth – One set unbroken
*record number of reps and weight used
C. Build to a 6RM in the Bulgarian Split Squat (rear foot elevated) – Strict Tempo 30X0 (no pauses)
*record the size of the DB or KB you held in each hand
D. 3min Max Cals AD

Out of Town WOD

3 Sets for Times
200m Run
12 box jump (30/24) step down
10 Pushups
30 Double Unders
rest same as work time

Mobility WOD https://www.youtube.com/watch?v=XwYPajXfx4A

Wed. April 2nd

WOD

All Levels
A1. Seated DB Press; 21X2; 7-10reps; 3 sets; rest 90sec
A2. Russian KBS; 15-18reps; Heavy; rest 90sec; 3 sets

EMOM x 20mins
1st – Row 150m
2nd – 10 Burpees to Target
3rd – Airdyne 15sec Sprint
4th – 10 DB Step Ups
Wrench
“Power Hour”
Row 60mins Max Meters

Metabolic

EMOM x 30mins
1st – Row 150m
2nd – 10 Burpees to Target
3rd – Airdyne 15sec Sprint
4th -10 DB Step Ups

Out of Town WOD

EMOM x 20mins
1st – Run100m
2nd – 10 Burpees to Target
3rd – 30 Mt Climbers
4th – 14 Step Ups

Mobility WOD

Thurs. April 3rd

WOD

All Levels
A1. Single Leg RDL (load with a single DB in the opposite hand to the planted leg – contralateral); 3011; 6-8reps; rest 45sec between legs; rest 90sec before A2; 3 sets
A2. Deficit Push Ups; 31X0; 6-8reps (load with DB on back if necessary); rest 90sec; 3 sets

3 Rounds for Time
5 Wall Walks
10 Deadlfits Moderate
400m Run
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Testing Session

Out of Town WOD

3 Rounds for Time
5 Wall Walks
10 Sprawls
400m Run

 

Mobility WOD https://www.youtube.com/watch?v=98WdBPPohPM

Fri. April 4th

WOD

All Levels
A. Box Squat (box height is at parallel for athletes); 3 reps; 5 sets; rest 90-120sec
*box squats performed with a slight pause on the box to unload the legs. core stays engaged the whole time.
*athletes should be focused on trying to build speed off the box on the way up
B. Single Arm DB Row; 8-10reps/arm; rest 60sec between arms; 3 sets/arm

EMOM x 14mins
Odd – 12 Front Rack Lunges (use KB)
Even – 6 Pull Ups + 20 Double Unders
Wrench
A1. Press – build to a 1RM
A2. Weighted Pull ups – build to a 1RM
*back and forth between these movements until a maximum is reached for both
*record pull up weight as (lbs lifting + bodyweight)
C. For Time
10-9-8-7-6-5-4-3-2-1
*Unbroken C2B Pull Up Sets
Each set must be unbroken
Scale to regular pull ups

D. 10min Airdyne Max Cals (only use bikes with big wheels)

Out of Town WOD

10 reps down to 1 of

Jumping Pullups

Walking Lunge Steps with DB up in Front Rack

Situps

Sat. April 5th

WOD

All Levels
A. Close Grip Bnech Press; 5-5-5-5-5; rest 2mins

4 Sets
8 Burpees AFAP
20sec Airdyne Sprint
rest 2-3mins

4 Sets
10 DB Push Press
20sec Row Sprint
rest 2-3mins

Wrench
For Time
30 Thrusters (95/65)
500m Row

rest 10mins

3 Rounds for Time
25 KBS 70/53
25 Burpees

Mobility WOD https://www.youtube.com/watch?v=mjbvf0P0bas

Sun. April 6th

WOD

5 sets:
A1. 1 1/4 Shoulder Press with 1 sec. pause at shoulder; 3-4 reps
Rest 60 sec
A2. Ring Row @ 20X1 8-12 reps
Rest 60 sec

B. L-Hang; accumulate 1 min; 5 min time cap.

C. 60 sec Bike or Row Sprint @ 95%
Rest 3 min x 3 sets

 

About tjsgym

Owner of TJ's Gym
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