TJ’s Gym WODS for the week of April 21st

 

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Don’t harsh on my squat pad bro!

New Classes in Corte Madera.  Tuesdays and Thursdays at 6pm!

If you’re over 40 and are interested in optimizing your health, wellness, and performance for the long haul, come to our TJ’s Gym Events Master Class 2014.  Saturday, May 3rd 8-5:30pm at the San Rafael gym. 10% off registration fee for all TJ’s members–email allison@tjsgym.com to get your discount!  Learn from some great people with presentations and coaching all geared towards masters athletes!

Don’t forget our two FREE seminars coming Sunday, April 27th to TJ’s Mill Valley. 4-5pm Marcus will discuss the Wrench programming.  5-6pm TJ will discuss Restorative Practices and how to take care of yourself outside of your workouts.

Finally, read the latest from Psychologywod here to learn about the psychological importance of trying new things.  Being a novice has many benefits!

Tues. April 22nd

WOD

All Levels
A. Sumo Deadlift; 5-3-3-2-2-1-1-1; Rest as need and build up in weight as you feel confident and safe
B. TGU – build to a heavy single on each side

3 Sets for Time
3 Wall Walks
9 Box Jumps Step Down
9 T2B
200m Row
rest 90sec
Wrench – MAKE UP WEEK

Out of Town WOD

3 Sets for Time
3 Wall Walks
9 Box Jumps Step Down
9 T2B
200m Run
rest 90sec

Wed. April 23rd

WOD

All Levels
EMOM x 12
Odd – Standing DB Press 21X1 (heavy for strength work); 6 reps
Even – KBS 15reps AMRAP (moderate weight)

EMOM x 20mins
1st – 200m Run (scale back to 150 or 100 to complete in 40sec)
2nd – 20 Walking Lunges (scale back to 16 or 12 reps)
3rd – 20 Anchored Sit Ups AFAP
4th – 20-30sec HS Hold
Wrench – MAKE UP WEEK

Metabolic

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Out of Town WOD

EMOM x 20mins
1st – 200m Run (scale back to 150 or 100 to complete in 40sec)
2nd – 20 Walking Lunges (scale back to 16 or 12 reps)
3rd – 20 Anchored Sit Ups AFAP
4th – 20-30sec HS Hold

Mobility WOD https://www.youtube.com/watch?v=k94954VQGRA

Thurs. April 24th

WOD

All Levels
A1. BB Single Leg RDL; 3011; 6 reps/legs; rest 90sec; 3 sets
A2. Dips; 31X0; 3-5reps; rest 90sec; 3 sets

7 Sets
Row/Airdyne 60sec for Calroies
rest 15sec
30sec S2O 95/65)
rest 15sec
Wrench – MAKE UP WEEK

Out of Town WOD

7 Sets
Run 200m
rest 15sec
30sec Max Pushups
rest 15sec

Fri. April 25th

WOD

All Levels
A. Box Squat; 2 reps every 45sec; x 12 sets

B. DB Chinese Row; 6reps/arm; 3 sets/arm; rest 60sec between arms
*https://www.catalystathletics.com/exercises/exercise.php?exerciseID=292

EMOM x 14mins
Odd – 10 Goblet Squat
Even – 8 DB Burpees
Wrench – MAKE UP WEEK

Metabolic

Tabata This-  Max Reps per 20 seconds.  Stop clock every 3:50 for class 400m Run or Row.

Jumping Pullups

Situps

Mt. Climbers

Sprawls

Out of Town WOD

EMOM x 14mins
Odd – 10 Bottom to bottom Squats
Even – 8 Burpees

 

Mobility WOD 

Sat. April 26th

WOD

All Levels
A1. Close Grip Bench Press; AMRAP (aim for over 10reps; bodyweight rx’d if possible); rest 20sec; 5 sets
A2. Row 200m @ high effort; rest 2-3mins; 5 sets

10min AMRAP
AMRAP KBS (62/44)
*every time you put KB down you must run 200m
*score is total KBS

Wrench – MAKE UP WEEK

Sun. April 27th

WOD

5 sets:
A. Shoulder Press with 1 sec. pause at shoulder – find 5 RM

B. Strict Pull-up – find 5 RM weighted or AMRAP x 1 set @ body weight. Scale to banded 5 RM as needed.

C. 45 sec Bike or Row Sprint for max cals – 2 attempts after good warm-up
Rest 3 min between sets.

D. Tabata Sit-ups

 

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About tjsgym

Owner of TJ's Gym
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