TJ’s Gym WODS for the week of May 26th

 

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Nothing makes a coach’s job easier than when everyone follows directions. Right, Kath and Mara?

**Thank you to those who serve our country, and to those who continue to serve. Thank you to your families for their sacrifices.  Happy Memorial Day, Everyone!

**Psychologywod has a great one this week called How Badly do You Want It?  Read it and decide for yourself!

**NorCal Regionals weekend is coming up!  Our full class schedule will be on as usual.  Enjoy your workout, and then come see Dan and Marcus in action against some of the world’s most talented CrossFit athletes.  If you ordered a Regionals shirt or tank, it will be delivered to your home gym by Wednesday or Thursday.

**In addition to our regular great kids schedule for summer, we will offer the following classes and CAMP TJ’s:

1.  Monday and Wednesday 9:30am in San Rafael alongside the regular classes.  Do your own workout while your kids do a class with Teesh outside and/or in OG2 if it’s too darn hot.  One-hour classes for ages 5-10.  Starts June 23rd.  ($100 for punch card of 5 classes)

2.  Tuesdays 9:30 at Hall Middle School while OUTFit class is going on with Nicki.  Instead of sitting your kids in the shade with an i-Pad while you do your own workout, have them workout and play with Teesh for the hour!   Starts June 24th. ($100 for punch card of 5 classes)

3.  CAMP TJ’s for kids ages 5-10.  Monday, July 14-Friday, July 18th.  12pm-3pm.  $150 for the week.   Please email allison@tjsgym.com to register by June 1st.

Please email allison@tjsgym.com to purchase punch cards by June 15th. We need to be sure we have enough interested kids to make a go of these great options, so please spread the word!  

Indoor afternoon kids classes will take place as usual. Registration email will be sent out soon.  

Mon May 26th

WOD

All Levels

A1. Hang Power Clean; 3reps; rest 60sec; 5 sets
A2. Push Jerk; 3reps; rest 60sec; 5 sets (take this out of the rack)
+
For Time
30 HPC (115/75)
20 Push Jerks (115/75)
+
EMOM – 10mins
odd – DB Push Press x10reps
even – Box Jump Step Down x 8-12reps
Wrench
A1. Back Squat; 20X1; 4,4,4,4; rest 60sec;
A2. AMRAP Unbroken Muscle Ups; rest 3mins; 4 sets

B1. Front Rack Step Up (low box 16-12″); 5/leg; rest 45s between legs; rest 60sec; 3 sets
B2. Axel Bar Pendlay Row; 7-9reps; rest 90sec; 3 sets

C.Bat Wing Row; 21X3; 12-14reps; rest 90sec; 3 sets

10min AD Flush

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

Tues May 27th

WOD

All Levels
A1. Single Leg RDL; 3011; 6-8reps/leg; rest 30sec between legs; 3 sets/leg; rest 90sec
A2. Weigthed Bar Dips; 21X1; 4-6reps; 3 sets; rest 90sec
+
Row 25sec @ Max effort
rest walk as needed to recovery; 5 sets
+
4 Rounds @ 90%
Row 200m
3 Wall Walks
Wrench
A. Segmented Clean Deadlift 32X1; 3-3-2-2; rest 2mins (last two doubles tough!)
B. Power Clean + Hang Power Clean; Every 30sec; moderate effort; x 12sets
+
EMOM x 18
1st – 5 TnG C&J (unbroken weight)
2nd – 6-8 Weighted Ring Dips (strict)
3rd – 6-8 BBJ Overs 24/20″

Out of Town WOD

EMOM x 18
1st – 5 Strict Pullups
2nd – 6-8 Weighted Ring or Bar Dips (strict)
3rd – 6-8 BBJ Overs 24/20″

Wed May 28th

WOD

All Levels
A. Front Squat; 5-5-5-5-5; rest as needed
+
5 sets at tough effort
8 thrusters (hard and heavier with each set
6 burpees AFAP
AD 20sec all out
rest 2-5mins
*the varying length of rest will depend on your intensity within each set. if you go heavier and faster you might need longer to recover
*minimize transition time on this type of workout

Wrench
5 Sets @ increasing pace per set (pace out first set enough so that you can pick up pace as you go)
20 Alternating DB Snatch (50/35)
20 Wall Balls
15 Pull Ups
15 Cal Airdyne
10 HSPU
100m Run
rest 4-6mins

Metabolic

5 sets

20 Alternating DB Snatch (50/35)
20 Wall Balls
15 Pull Ups
15 Cal Airdyne
10 Pushups
100m Run

Out of Town WOD

3 sets

20 Burpees
20 Squats
15 Pull Ups
15 Walking Lunge Steps
10 Pushups
100m Run

Mobility WOD https://www.youtube.com/watch?v=NVVUa8aETgY

Thurs May 29th

WOD

All Levels
A1. Close Grip Bench Press; 30X1; 3-5reps; rest 90sec; 4 sets
A2. Single Arm DB/KB Row; 8-10reps/arm; rest 30sec between arms; rest 60sec; 4 sets

4 Sets @ high effort
Run 300m
12 Pull Ups
20m Bear Crawl
rest walk 1-2mins
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

4 Sets @ high effort
Run 300m
12 Pull Ups
20m Bear Crawl
rest walk 1-2mins

Fri May 30th

WOD

All Levels
15min AMRAP @ 85%
15 KBS 53/35
10 Push Ups with Hand Release
35 Double Unders

+
Airdyne 30sec Hard
rest walk 2-4mins x 5 sets

Wrench
A. Snatch; 1rep x 10sets; rest 60sec (build weight with each set)
B. Snatch Push Press + Snatch Balance + OHS; 5 sets to build to tough complex
+
3 TnG Squat Snatch @ 96/65; rest 45sec; 6 sets
+
For Time
7-5-3
Muscle Up
9-7-5
Squat Clean 185/115

Metabolic

5 Front Squats w/DB 40/25

10 Power Cleans with DB

15 Walking Lunges with DBs

20 DB Push Press

25 AD or Row Cals

5 rds

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

Sat May 31st

WOD

All Levels
A1. Front Rack KB Walking Lunge; 20 Continuous Step; rest 60sec; 4 sets
A2. Side Plank; 45-60sec/side; rest 60sec; 4 sets
+
For Time
20 Man Makers
30 Pull UPs
25 Burpee
30 Wall Balls

Wrench
5min AMRAP @ 85%
25 Double Unders
5 Pull Ups
10 Air Squats
rest 2mins
5min AMRAP @ 90%
5 BJ 24/20
5 KBS 53/35
5 Ring Dips
rest 2mins
5min AMRAP @ 95%
5 Burpees
5 Wall Balls 20/14
rest 6-10mins; 2 Cycles Through

Sun June 1st

WOD

A. Row 1k @ 90% Rest 3 min. Row 1k @ 100%. Sub 60 calorie Bike.
(to conserve time, use part A as the general warm-up)

B. 20 min Open Gym skills and mobility time.

C. 15 min AMRAP:
15 Burpees
30 Air Squats
40 DU
400m Run

Mobility WOD https://www.youtube.com/watch?v=JGiZvK2rnDU

About tjsgym

Owner of TJ's Gym
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