TJ’s Gym WODs for the week of April 14th

photo (20)

JJ’s got no room left at the Inn.

Happy Passover to all who are celebrating this week!

We’ve got a couple of FREE seminars for TJ’s members coming up on Sunday, April 27th at TJ’s Gym Mill Valley.  Come to one or both!

4:00:   “The Wrench is Not a Hammer” Seminar.  All things Wrench related.  Programming, movements, yearly schedule, testing, etc.  Find out everything you’ve ever wanted to know about the Wrench Program from Marcus.  

5:00:   “Restorative Practices, or How to Fix Your Broken System.”  Sleep, stress, nutrition etc. Hear about it all from TJ.

*We will be selling special Regionals T-shirts and tanks.  You’ll need to pre-order, so keep an eye on the D-board and the gym’s announcement boards this week.  Show your pride in the Big Blue, and Dan and Marcus, come Regionals time.  And don’t forget to buy your tickets soon.  They are almost sold out!

Tues. April 15th

WOD

All Levels
A. Sumo Deadlift; 2 Reps EMOM x 10sets
*Same weight for all 10 sets, Perfect form and speed from floor
B. 12 Wall Walks – Perfect Mechanices and slow tempo

3 Sets for Times
3 TGU/arm
6 Box Jumps Step Down (high box)
12 Calories Airdyne
24 Anchored Sit Ups AFAP
rest 60-90sec

Wrench
A. Build to a max in the Front Squat (ass to grass)
B. AMRAP Front Squat @ 85% of part A (no pauses allowed)
+
30 Squat Cleans for Time @ 50% of 1RM Front Squat

Out of Town WOD

5 Sets for Times
3 Handstand or Downward Dog Pushups
6 Box Jumps Step Down (high box)
150m Sprint
24 Anchored Sit Ups AFAP
rest 60-90sec

Wed. April 16th

WOD

All Levels
A1. Standing BB Behind the Neck Press; 31X1; 4-6reps; 3 sets; rest 90sec
A2. America KBS; 15reps Unbroken; challenge yourself; rest 90sec; 3 sets

EMOM x 20mins
1st – Row 30sec Hard Effort
2nd – 10 alternating OH Step Ups (hold weight plate)
3rd – 30sec Ring FLR
4th – 30m Bear Crawl

Wrench
A. Deadlift 2reps @ 55% of 1RM – 11X1 tempo; Every 45sec x 10 Sets

“Christine”
3 Rounds for Time
500m Row
12 Deadflits @ BW
21 Box Jumps (20″ for both genders)

Metabolic

EMOM x 30mins
1st – Row 30sec Hard Effort
2nd – 10 alternating OH Step Ups (hold weight plate)
3rd – 30sec Ring FLR
4th – 30m Bear Crawl

5th-Run 100m

Out of Town WOD

EMOM x 20mins
1st – Run150m
2nd – 16 Walking Lunge Steps
3rd – 40 second Plank Hold
4th – 30m Bear Crawl

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

Thurs. April 17th

WOD

All Levels
A1. Single Leg RDL (load with both hands on a blue or red band that is latched around the lowest squat hooks possible); 3011; 8-10 reps/legs; rest 90sec; 3 sets
A2. Elevated Feet (on box) Push Ups (hands on plates for added ROM); 31X0; AMRAP at tempo; rest 90sec; 3 sets

For Time
Run 1000m
20 Burpees Jump to Target
40 Alternating DB Snatches
20 Burees Jump to Target
Row 1000m

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

Out of Town WOD

For Time
Run 1000m
20 Burpees Jump to Target
20 Candles stick to standing
20 Burees Jump to Target
Run 1000m

Rest 3 min, 2 rds

Fri. April 18th

WOD

All Levels
A. Box Squat; 2 reps EMOM x 10 mins

B. Pendlay Row; 8-10reps; rest 90sec between sets; 3 sets

EMOM x 14mins
Odd – 14-16 Russian Step Ups (knee as high as you can – alternate feet)
Even – 4-8 burpee plates jumps (stack as high as you would like)
Wrench
A. Find your 8RM on each arm @ 3010 tempo in the following exercises
*DB external rotation, Powell Raise, Trap 3 Raise
B. “Jackie”
1k Row
50 Thrusters 45#
30 Pull Ups

C. 10min Airdyne Cool Down

Metabolic

“Helen and Jackie”

400m Run

21 Kettlebell Swings

12 Pullups

3rds then

1k Row

50 Thrusters 45#

30 Pull Ups

Out of Town WOD

“Helen and Jackie”

400m Run

21 Burpees

12 Pullups

3rds then

1000m Run

50 Jumping Squats

30 Pull Ups

 

Mobility WOD https://www.youtube.com/watch?v=87fSO_p8xX0

Sat. April 19th

WOD

All Levels
A. Bench Press (outside shoulder width grip); 5-5-3-3-3 (squeeze upper back tight and pull elbows in); rest as needed

4 Sets
AMRAP Ring Push Ups
30sec Row Sprints
rest 2mins

4 Sets
ARMAP DB Push Press 45/30
30sec Airdyne High Effort
rest 2mins

Wrench
A. Clean and Jerk – build to a max for the day
+
15min AMRAP
50 Box Jumps 30/24 (step down)
50 KBS 70/53
50 Burpees
AMRAP HSPU in time remaining

 

Sun. April 20th

WOD

5 sets:
A1. 1 1/4 Shoulder Press with 1 sec. pause at shoulder; 2-3 reps
Rest 60 sec
A2. DB/KB 1-arm Row @ 20X1 8-12 reps
Rest 60 sec

B. Strict Chest-to-Bar Pull-up; AMRAP x 3 sets; rest as needed. Scale to chin-to-bar as needed.

C. 30 sec Bike or Row Sprint @ high effort
Rest 2 min x 5 sets

 

Mobility WOD https://www.youtube.com/watch?v=LWLfWNafr3Y

About tjsgym

Owner of TJ's Gym
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