TJ’s Gym WODS for the week of April 28

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Doug.  Lawyer.  Lifeguard.  44″ Box Jumper.  Cool Hombre.

 

Tues April 29th

WOD

All Levels
8min AMRAP @ 85%
Run 200m
5 Renegade Rows
10 DB Walking Lunges

rest 4mins

8min AMRAP @ 85%
Airdyne 12/8 Cals
8 Deadlifts (115/75)
8 T2B

rest 4mins

8min AMRAP @ 85%
Row 150m
20 DU (sub 5 Sprawls)
8 Dips

Wrench
A. 3 Position Power Clean (floor, knees, high hang); build up to a technically sound complex in 12mins

B. EMOM x 10mins; 3 Power Cleans TnG @ 60% of 1RM

C. EMOM x 14
Odd – 4-10 Unbroken HSPU
Even – 8 Deadlifts (225/155)
*pick a number you can consistently perform for HSPU

Out of Town WOD 

12min AMRAP @ 85%
Run 200m
5 Clapping Pushups
10  Walking Lunges

15 Sprawls

Mobility WOD https://www.youtube.com/watch?v=nntuDmKS6SM

Wed April 30th

WOD

All Levels
A1. Push Press; 5-5-5-3-3; rest 90sec
A2. Russian KBS; 15reps; rest 90sec; 5 sets

21-15-9
Push Ups (scale up to Rings)
DB Push Press (45/30)
DB Power Clean (45/30)
Wrench
5 Sets @ 85% Effort
10 HPC 75/115
10 Burpees Over Barbell
10 Front Rack Walking Lunges 75/115
20 Airdyne Calories
20 Push Ups (hand release)
20 Box Jumps Step Down
rest walk 5mins
*goal is same output on every set

Metabolic

7 sets
10 HPC 75/115
10 Burpees Over Barbell
10 Front Rack Walking Lunges 75/115
20 Airdyne Calories
20 Push Ups (hand release)
20 Box Jumps Step Down

 

Out of Town WOD

5 Sets @ 85% Effort
10 Squats
10 Burpees
10 Jumping Lunges
20 Push Ups (hand release)
20 Box Jumps Step Down

Thurs May 1st

WOD

All Levels
A. Russian Step Ups (front rack); 6-8reps/leg; rest 60sec between legs; 4 sets each

B. Strict Pull Ups – in 4 sets build to a 5rep max wtd pull up

For Time
40 Wall Balls
30 Pull Ups
600m Run
30 Pull UPs
40 Wall Balls
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

40 Mt Climbers 2 is 1
30 Pull Ups
600m Run
30 Pull UPs
40 Mt Climbers

Mobility WOD https://www.youtube.com/watch?v=3-th5SrJ1rQ

Fri May 2nd

All Levels
A. Power Clean; 3-3-3-3-3; rest 2mins

B. Single Arm KB Press; 8-10reps/arm; rest 60sec between arms; 3 sets/arm

4min AMRAP
5 Hang Power Cleans 95/65
10 Push Ups
15 Double Unders
rest 1min; 3 sets
Wrench

Wrench
A. 2 Snatch Push Press + 2 Snatch Balance; 4 sets; rest 2mins
B. Hang Snatch (pause just above knees); 2 reps; rest 90sec; 5 sts
+
For Time
10/7 Muscle Ups
15 OHS (135/95)
25/14 C2B
10 OHS (135/95)
40/28 Pull Ups
5 OHS (135/95)

Metabolic

5 Rds

1 min of Rowing

Rest 15 seconds

30 Seconds of DB Push Press

Rest 15 seconds

1 min of AD

Rest 15 seconds

30 Seconds of Hollow Rocks

Rest 15 Seconds

1 min of KB Swings

Rest 15 Seconds

30 Seconds of Burpees

Sat May 3rd

All Levels
Wood

5 rounds
Run 400m
10x Burpee box jumps
10x Sumo deadlift high-pull
10x Thruster
Rest 1 minute

* try selecting a weight you can go unbroken with on each round. If running is a weakness of yours then shorten the run to 300 or 200m

Wrench

Wrench
10min AMRAP @ 85%
12 Alternating Sandbag Step Ups (24/20)
12 Push Ups
24 Double Unders
rest 5mins
10min AMRAP @ 85%
7/5 T2B
14 Walking Lunges
14/9 Cal Airdyne
rest 5mins
10min AMRAP @ 85%
Row 150m
8 NPUBBJ (20″)
4 KB Snatch/Arm 53/35

Sun May 4th

A. Clean + 3 Thrusters – EMOM x 8 min. Add weight each min.

B. 3 sets:
3 Power Cleans
5 Burpees
20 sec Airdyne / Row Sprint
Rest 2 min after each set.
3 sets:
5 Thrusters
8 KBS heavy
12 Tuck Jumps
Rest 2 min after each set.

 

About tjsgym

Owner of TJ's Gym
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