TJ’s Gym WOD for the week of May 12th

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Sean and Adam, Fastest situps in the West.  So they’ve got that going for them.

Happy Mother’s Day, Everyone!  Here’s a great post from Psychologywod.com with a parenting theme but a message for us all.

Memorial Day schedule will be modified slightly.  Stay tuned for final details coming soon!  Also, don’t forget that the NorCal Regionals is happening the final weekend in May in San Jose. Come cheer on Marcus and Dan as they go up against the other fittest athletes in our region!

Come to the stairs class on Magnolia Street in Larkspur on Wednesday at 10am with Allison. Bring a non-TJ’s friend if you like–no intro needed. They just need to sign our online waiver first. Same goes for OUTFit on Tuesdays at 9:30 with Nicki at Hall Middle School. These are two great outdoor options!

Monday, May 12

WOD

All Levels
A1. Tempo Back Squat 30X2; 3-4reps; rest 30sec; 5 sets
A2. Vertical Jumps (max height); 3-5reps; rest 2mins; 5 sets (pick a bar, ring, line on the wall that is very high for you and attempt to touch it)

4 Sets for Reps/Cals
30sec – Goblet Squat
10sec – Rest
30sec – Pull Ups
10sec – Rest
30sec – AD Max Effort
1:40 – Rest

Wrench
A1. Tempo Back Squat; 21X1; 2-3reps; rest 20sec; 5 sets
A2. 6-14 Unbroken C2B (pick a number that is about 2-3 reps fewer than failure); rest 2-3mins; 5 sets

B1. Back Rack Walking Lunge; 14-16 steps; rest 90sec; 3 sets
B2. Two Arm Bent DB Row 21X0; 7-9reps; rest 90sec; 3 sets

10min AD Leg Flush

Metabolic

2011 Individual Regional WOD #4

For time:
100 Pull-ups
100 Kettlebell swings (24/16kg)
100 Double-unders
100 Overhead squats (95/65lbs)

Out of Town WOD

4 Sets for Reps/Cals
30sec – Squats
10sec – Rest
30sec – Pull Ups or Pushups
10sec – Rest
30sec – Run or Bike
1:40 – Rest

Tues May 13

WOD

All Levels
10min AMRAP @ 85%
Run 200m
20m Bear Crawl
10 KBS

rest 3mins

10min AMRAP @ 85%
20 DB Step Ups (20/16″)
15 Anchored Sit Ups
2 Wall Walks

rest 3mins

10min AMRAP @ 85%
Row 250m
10/8 Cal Airdyne
15/10 Push Ups

Wrench
A. Segmented Clean Deadlift + Clean Pull + Power Clean; 1.1.1 (drop bar between reps and reset for each) build to a heavy complex in 12mins
+
EMOM x 12
Odd – 6 TnG Power Cleans (moderate – these should be unbroken reps with clean form every time)
Even – Muscle Up + 3-6 Strict Ring Dips (on top of MU)
EMOM x 12
Odd – 5 Heavy KB Snatch/arm
Even – 6-8 Burpee Box Jumps (24/20)

Out of Town WOD

10min AMRAP @ 85%
Run 250m
10/8 Burpees
15/10 Push Ups

Mobility WOD https://www.youtube.com/watch?v=fkPLnVU1KOo

Wed May 14

WOD

All Levels
A1. 5 Press + 5 Push Press; rest 90sec; 5 sets
A2. SL RDL; 14 reps/alternating; rest 90sec; 5 sets

For Time
18-15-12-9-6-3
DB Push Jerk
*200m Run After each Round
Finisher – Farmers Walk
500m if you use 30# or less
300m if you use 70# or less
200m if you go heavier than 70

Wrench
5 Sets @ 85% Effort
10 Cal Row
10 Burpees
10 Deadlifts 155/105
15 Wall Balls
10 T2B
10 Box Jump Overs 24/20
10 Airdyne Cals
rest walk 4-5mins

Metabolic

2012 Individual Regional Event #4

50 Back squats (135 / 95 lbs)
40 Pull-ups (Sub 40 Cals AD)
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups (Sub 40 Cals AD)
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups (Sub 40 Cals AD)
30 Shoulder-to-overhead (65 / 45 lbs)

Out of Town WOD

5 Sets @ 85% Effort
100m Sprint
10 Burpees
10 Sprawls
15 Squats
10 V Ups
10 Box Jump Overs 24/20
100m Sprint
rest walk 4-5mins

Thurs May 15

WOD

All Levels
A. KB Front Rack Russian Step Up; 6-8reps/leg; rest 60sec between legs; 4 sets each
+
6min AMRAP
5 Strict Pull Ups
10 Hollow Rocks
+
3 Rounds for Time
30 Cal Airdyne (400m Run)
30 Wall Balls

*scale to 20 and 20

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

Out of Town WOD

6min AMRAP
5 Strict Pull Ups
10 Hollow Rocks
+
3 Rounds for Time
400m Run
30 Walking Lunge Steps

Mobility WOD https://www.youtube.com/watch?v=pN-Vvk7QMNk

Fri May 16

WOD

All Levels
A. Every 45sec; Clean Deadlift + Hang Power Clean + Power Clean; 14 sets

B. Single Arm KB Press; 4-6reps/arm; rest 90sec between sets
*one KB in front rack at a time, then switch to other arm
4min AMRAP
4 Power Clean and Jerk
4 Burpee Box Jumps
rest 1min; 3 sets

Wrench
A. Snatch Balance + OHS; 4 sets; rest 2mins
B. Snatch Push Press – 2-2-2-2 (these are behind the neck); rest 2mins
+
Every 30sec x 16 sets – Hang Sqaut Snatch (reps in the 65-75% of 1RM)
+
For Time
9-7-5
Burpee Bar Muscle Up
Power Snatch 135/85

Metabolic

2013 Individual Regional WOD #4

  • 100 Wall balls (20 / 14 lbs to a 10’ target)
  • 100 Chest-to-bar Pull-ups (Sub 100 Situps)
  • 100 One-legged squats, alternating (Sub 100 Walking Lunge Steps)
  • 100 One-arm dumbbell snatches, alternating (70 / 50 lbs)

Out of Town WOD

4min AMRAP
14 Sprawls
4 Burpee Box Jumps
rest 1min; 3 sets

Sat May 17

WOD

All Levels
A. Turkish Get Up; 20 reps; alternating arms; Not For Time but for skill and strength pratice.
*try to build in weight

3 Rounds For Time
400m Run
25 DB Hang Squat Cleans (40/25)
25 Pull Ups

Wrench
10min AMRAP @ 85%
Run 200m
16 Walking Lunges
8 GHD Sit UPs
rest 5mins
10min AMRAP @ 85%
6 S2O 115/75
9 Pull Ups
12 Cal Airdyne
rest 5mins
10min AMRAP @ 85%
Row 250m
15 KBS (44/26)
40 Double Unders

 

Mobility WOD https://www.youtube.com/watch?v=XEXFcPClb9Q

Sun May 18

WOD

A. 1 Power Clean + 1 Push Press + 2 Push Jerks – rest 2 min; 4 work sets

B. 3 sets:
8 G2OH, tough but unbroken
30 sec Row Sprint
Rest 2 min after each set.
3 sets:
10 Burpees fast
30 sec Airdyne Sprint
Rest 2 min after each set.

 

About tjsgym

Owner of TJ's Gym
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