TJ’s Gym WOD for Monday April 28th

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TJ’s Gym Staff Bowling Bonanza

Last chance for Regionals T.  Respond on Dboard or to allison@tjsgym.com by noon on Monday.

Master Class full-day seminar happening next Saturday, May 3rd, at the San Rafael gym. The day starts with 3 hours with internationally-renowned gymnastics and movement expert, CARL PAOLI!  We will also have Marcus on nutrition, recovery, and programming for “older athletes;”  Calen doing Oly work, Dr. Allison on psychology of training, competing, optimizing health; and Dr. Justin Mager on metabolic functioning and hormonal issues as we age.  

We have extra spaces for any of you who wants to take advantage of a very reduced fee for TJ’s Members, only. Just email allison@tjsgym.com to register at the special rate of $199 for the ENTIRE DAY!  8-5:30pm and it includes a catered lunch!!

This is a fabulous opportunity, so make it happen if you can!

WOD

A1. Tempo Back Squat 30X1; 4-6reps; rest 30sec; 5 sets
A2. Tall Box Jumps; 5reps; rest 2mins; 5 sets
3 Sets for Reps/Cals
45sec – Wall balls
15sec – Rest
45sec – Burpee
15sec – Rest
45sec – Row or AD
1:15 – Rest

Wrench

A1. Tempo Front Squat; 21X1; 2-3reps; rest 20sec; 5 sets
A2. 10-20 Unbroken Pull Ups (pick a number you can consistently get within 2 reps of on all sets); rest 2-3mins; 5 sets
B1. Back Rack Walking Lunge; 12-14 steps; rest 90sec; 3 sets
B2. Pendlay Row 21X0; 6-8reps; rest 90sec; 3 sets
*if time permits 10min airdyne cool down

Metabolic

AMRAP in 30 min

3 Sets for Reps

45 Sec of Wall Balls (Light)

15 Sec of Rest

45 Sec of Burpees

15 Sec of Rest

45 Sec of Box Jumps

15 Sec of Rest

45 Sec of Running (10m shuttles)

15 Sec of Rest

45 Sec of Situps

Rest 15 sec

 

 

 

Out of Town WOD

3 Sets for Reps

45 Sec of Squats

15 Sec of Rest

45 Sec of Burpees

15 Sec of Rest

45 Sec of Box Jumps

1:15 Rest

Mobility WOD https://www.youtube.com/watch?v=1ARPjekZPJw

About tjsgym

Owner of TJ's Gym
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