TJ’s Gym WODS for the week of May 5th

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Check out Psychologywod’s intelligent and thought-provoking article on our limited internal self-regulatory resources (in other words read about why you can’t forgo the donuts AND kick ass at the gym AND be the best boss ever AND the best Mom ever AND the best wife ever AND be the smartest AND cutest in your book club). 

Some important announcements:

*Allison will be running a class at the Larkspur stairs on Magnolia at the bus stop that is situated approximately across from the street from the barber.  You’ll find them!  The class will be held Wednesdays at 10am, starting THIS WEDNESDAY, MAY 7th.  It will run as a trial class, depending on attendance and Allison’s summer schedule!  Until/unless you hear otherwise, consider it ON and show up for some serious butt kicking each week!

*Allison will also be running a 9-week Women’s Group, which will address eating/body image/emotional issues.  Cost will be approximately $20/week (depending on numbers)  for a group meeting plus ongoing email guidance.  Please email allison@tjsgym.com to let he know if you’re interested.  The meeting time will be determined once people commit and will be based upon participant requests.  FYI, the next 9-week group will be for men, with the content to be determined soon. Stay tuned!

*Intern Coaches

You have probably seen some new faces around among the coaching ranks who are occasionally teaching a class or parts of  a class under supervision.  These intern coaches have been going through a weekly Saturday training program with me for the last few months.  It is unofficially called the “How to be a Coach at TJ’s Gym” seminar series.  Technique, nonverbal cues, attitude, energy, hospitality, customer service, flow etc. have been some of the topics we’ve addressed so far.  The interns have been tested, evaluated, and retested numerous times.  There are many benefits to our intern program.  It deepens our staff and creates a new energy that is critical to our business.  It keeps current coaches on their toes and also allows athletes to hear different perspectives.  It enables us as owners to continue to sharpen our educational skills while also attending to critical coaching skills and behaviors that benefit our entire coaching staff and our members.

This program will be running year-round with a goal to engage those interns who desire to become professional coaches and make a career of this pursuit.  Perhaps this makes you, as an athlete, uneasy.  “Is the coach who I love going to leave the class that I always attend?”  Not any time soon and not for certain, but at some point, it is possible that you may eventually take classes with different and newer coaches.  Please know that we are open to feedback as we continue to strive to develop the finest and most enthusiastic coaching staff possible.  We are always open to feedback and constructive criticism, so please feel free to email me at tj@tjsgym.com if you have either of those to offer!

Mon May 5th

WOD

All Levels
A1. Tempo Back Squat 21X1; 4-6reps; rest 30sec; 5 sets
A2. Broad Jumps (distance); 5reps; rest 2mins; 5 sets

3 Sets for Reps/Cals
45sec – DB Burpee + Squat Clean Thruster (man maker without renegade row)
15sec – Rest
45sec – KB Swing (lighter for unbroken set)
15sec – Rest
45sec – Row or AD
1:15 – Rest
Wrench
A1. Tempo Back Squat; 30X1; 3-4reps; rest 20sec; 5 sets
A2. 10-20 Unbroken T2B (pick a number you can consistently get within 2 reps of on all sets); rest 2-3mins; 5 sets

B1. Front Rack Walking Lunge; 10-12 steps; rest 90sec; 3 sets
B2. Pendlay Row 21X0; 7-9reps; rest 90sec; 3 sets

*if time permits 10min airdyne cool down

 

Metabolic

7Rds

45sec – DB Burpee + Squat Clean Thruster (man maker without renegade row)
15sec – Rest
45sec – KB Swing (lighter for unbroken set)
15sec – Rest
45sec – Row or AD
15 sec Rest

45 sec-Situps

15 sec Rest

Out of Town WOD

45sec – Sprawl to Squat
15sec – Rest
45sec – Double Under
15sec – Rest
45sec – Run
1:15 – Rest

Tues May 6th

WOD

All Levels
8min AMRAP @ 85%
Run 200m
5 Pull Ups (C2B for added challenge)
7 DB Power Cleans

rest 4mins

8min AMRAP @ 85%
20 Double Unders
8 KB SDHP
12 Russian Step Ups alt feet

rest 4mins

8min AMRAP @ 85%
Row 100m
6 Burpee Jump Over Erg
8 Push Ups

Wrench
A. Clean Pull + Hang Power Clean (above knees) + Power Clean; build to a techniqcally sound complex in 12mins
EMOM x 12
Odd – Power Clean + 3 Hang Power Cleans TnG (moderate weight)
Even – Ring Dips x 4-10 unbroken
EMOM x 12
Odd – 10 Heavy KBS
Even – 8-14 Ring Push Ups

Out of Town WOD

8min AMRAP @ 85%
Run 200m
5 Pull Ups (C2B for added challenge)
7 Pushups

rest 4mins

8min AMRAP @ 85%
20 Double Unders
3 Wall Walks
12 Russian Step Ups alt feet

Mobility WOD 

Wed May 7th

WOD

All Levels
A1. Push Press; 3-3-3-3-3; rest 90sec
A2. Sumo Deadlift; 6-8 reps; rest 90sec; 5 sets

For Time
10-9-8-7-6-5-4-3-2-1
Barbell push Press 75/55
Sumo Deadlift High Pull
If Time Permits – Tabata Hollow Rocks

Wrench
5 Sets @ 85% Effort
10 TnG Power Snatch moderate unbroken weight
10 Burpee Box Jumps Step Down
10 C2B Pull Ups
20/14 Calorie Row
20 Sh2Oh (unbroken or two set weight)
200m Run
rest walk 5mins
*goal is same output on every set

Metabolic

For Time
10-9-8-7-6-5-4-3-2-1
Barbell push Press 75/55
Sumo Deadlift High Pull

Then:

Tabata Hollow Rocks

Then:

1-2-3-4-5-6-7-8-9-10

Barbell Back Squat

Ring Row

Out of Town WOD

For Time
10-9-8-7-6-5-4-3-2-1
Pushups
Box Jumps

Thurs May 8th

WOD

All Levels
A. Front Rack Lunge (Static – forward stride more challenging than backwards stride); 6-8reps/leg; rest 60sec between legs; 4 sets each

B. AMRAP Strict Pull Ups in 5mins

3 Rounds for Time
400m Run
50 Air Squats
20 Ring Dips

*scale options
300m/35/15
300m/25/10

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

Out of Town

3 Rounds for Time
400m Run
50 Air Squats
20 Ring Dips, Dips or Pushups

Mobility WOD 

Fri May 9th

WOD

All Levels
A.2 Clean Deadflit + 2 HPC + 2 Power Clean; 5 sets; work technique or strength depending on comfort with movement

B. Single Arm Alternatin KB Press; 6-8reps/arm; rest 90sec between sets
*hold two KBs in front rack position with hands on chest, press right arm to overhead and lower, then press left arm to overhead and lower, alternating with each rep
*example of proper rack position – https://www.youtube.com/watch?v=6fUrgob01UQ

4min AMRAP
7 Russan Swings
5 Burpees
5 T2B
rest 1min; 3 sets

Wrench
A. Snatch Balance; 2-2-1-1; rest 2mins
B. Snatch Push Press – 3-3-3 (these are behind the neck); rest 2mins
+
EMOM x 8 – 2 Hang Snatch Below knee (add a little bit of weight with each set)
+
For Time
8/4 Muscle Ups
Row 300
6/3 Muscle Ups
Row 300
4/2 Muscle Ups
Row 300
2/1 Muscle Ups

Metabolic

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Out of Town WOD

Sat May 10th

WOD

All Levels
4 Rounds for Time
200m Run
5 Clean and Jerk
200m Run
10 DB Thrusters
200m Run
15 Pull Ups

Wrench
10min AMRAP @ 85%
10 Wall Balls
6 T2B
200m Run
rest 5mins
10min AMRAP @ 85%
5 Power Cleans 115/75
5 Push Jerks 115/75
16/10 AD Cals
rest 5mins
10min AMRAP @ 85%
Row 200m
8 Burpees Over Erg
30 Double Unders

Mobility WOD 

Sun May 11th

WOD

A. 1 Squat Clean + 1 Push Press + 1 Thruster – 10 minutes to build to a top set.

B. 3 sets:
3 Clusters
8 Pull-ups
20 sec Airdyne / Row Sprint
Rest 2 min after each set.
3 sets:
5 Thrusters
8 Jumping Squats
10-15 DU
Rest 2 min after each set.

 

 

About tjsgym

Owner of TJ's Gym
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