TJ’s Gym WODS for the week of June 2nd

marcus dan

 

 

 

What a weekend in San Jose!  That’s Marcus on the left ON THE PODIUM, taking third place in the hotly-contested NorCal region.  He tied for points for second, but came in third based on the tie-break.  Marcus held his head high all weekend long.  In his style, he was consistent and methodical throughout the events.  This year, Marcus will head to Carson and the CrossFit Games knowing he belongs. The sky’s the limit, Marcus!  Congratulations and thank you for being a model of dedication and focus for all of us!

Dan, pictured on the right during his great performance on workout 5, had a smile on his face for most of the weekend, which is a win in our book!  Unfortunately, after cruising through the first part of workout 6 and taking the lead in his heat, Dan re-injured his pec muscle and had to bow out.  This was a smart decision, despite the disappointment.  We are all proud of you, Dan!  Recover quickly!

Thanks to all of the TJ’s fans who came down to cheer with us all weekend long.  We all had a blast, and while it’s not about winning or placements, it never stinks to go out on top.  Thanks, Marcus, for giving us all that “winning” experience!  We will work on the hairstyle for Carson–so many options, so little time.

Mon June 2nd

WOD

All Levels
A. 2 Hang Power Clean + 1 Split jerk; 12mins to work up to a tough but technically sound complex
+
*Review PC and Push Jerk
For Time
40 PC&J (105/70)
+
EMOM x 10mins
Odd – 7-10 Burpees to Target (6″)
Even – Airdyne 15-20sec Sprint @ 100%

Wrench
A. Back Squat; 20X1; 3.3.3 (15sec between 3’s); 3 sets; rest 4mins (all sets hard)
+
B1. Back Rack Walking Lunge x 12-14 Steps; rest 60sec; 3 sets
B2. Pendlay Row (same bar) 8-12reps; rest 60sec; 3 sets
+
C. EMOm x 8mins
1-4 Muscle Ups Unbroken
D.Bat Wing Row; 21X3; 12-14reps; rest 90sec; 3 sets

Metabolic

“Let’s Get Sweaty”

Row 1000m

50 KB Swings 53/35

10 Air Squats

Row 750m

40 KB Swings

20 Squats

Row 500m

30 KB Swings

30 Squats

Row 250m

20 KB Swings

40 Squats

Row 150m

10 KB Swings

50 Squats

Out of Town WOD

EMOM x 14mins
Odd – 7-10 Burpees to Target (6″)
Even-Run 100m

Mobility WOD 

Tues June 3rd

WOD

All Levels
A1. Single Leg RDL; 2110; 12-16 reps alternating; 4 sets; rest 75sec
A2. DB/KB Bench Press: 20X1; 7-10reps; 4 sets; rest 75sec
+
Row 30sec @ Max effort
rest walk as needed to recovery; 5 sets
+
For Time
Row 500m
12 Wall Walks
Run 400m

Wrench
A. Clean Deadlift 32X1; 2-2-1-1; rest as needed
B. Power Clean 1.1 (10sec between singles); every 45sec x 12 sets (65-70%)
+
EMOM x 15
1st – 6 Hang Power Cleans (tough)
2nd – 8 Burpee Over Barbell
3rd – 20 Double Unders + 5-7 Ring Dips strict

Out of Town WOD

Double Under 30sec @ Max effort
rest walk as needed to recovery; 5 sets
+
For Time
60 Seconds Mt Climbers
12 Wall Walks
Run 400m

Wed June 4th

WOD

All Levels
A. Front Squat 20X1; 4-4-4-4; rest as needed
+
5 sets at tough effort
10 Heavy Wall balls (use d-balls or 25-30# med balls, must be challenging for you)
8 Burpees AFAP
AD 22sec Max Effort
rest 2-5mins
*fast transitions

Wrench
For Time
Run 400m
15 Thrusters (135/95)
20 Pull Ups
50/35 Cal Row
rest walk 5-8mins; 3 sets

Metabolic

“The Puddle”

AD 25/20 Cals @ 55 rpm

25 Hollow Rocks

AD 25/20 Cals @ 60 rpm

60 Second Plank Hold

AD 25/20 Cals @ 65 rpm

30 second Handstand Hold

AD 25/20 Cals @ 70 rpm

25 weighted Situps

Out of Town WOD

5 sets at tough effort
20 Walking Lunge Steps
8 Burpees AFAP
15 Box Jumps

Mobility WOD 

Thurs June 5th

WOD

All Levels
A1. Floor Press; 8-6-4-2; rest 90sec
A2. Ring Rows; AMRAP (elevate feet to level of rings for added challenge); rest 90sec; 4 sets
4 Sets @ high effort
Run 300m
20 KBS (unbroken)
20 Jumping Pull Ups
rest walk 1-2mins

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

Out of Town WOD

4 rds
Run 300m
20 Sprawls
20 Jumping Pull Ups

Fri June 6th

WOD

All Levels
15min AMRAP @ 85%
10 Alt DB Snatches
20m Bear Crawl
50m Farmers Carry Heavy
+
Airdyne or Row 35sec Hard
rest walk as needed x 5sets

Wrench
A. Snatch Ladder – start at 50% of your previous 1RM – complete 1 rep every 75sec after 20 double unders (increase weight each round by 10# for men and 5# for women)
B. Snatch Balance – Build to a max for today
+
For Time
15-12-9
Squat Clean 135/95
T2B

Metabolic

“What Happened to You?”

15 DB Power Clean 40/25

Run/Row 250m

15 Jumping Pullups

Run/Row 250m

15 Double Unders

Run/Row 250m

15 DB Power Cleans

15 Jumping Pullups

15 Double Unders

Run/Row 250m

15 DB Power Clean 40/25

Run/Row 250m

15 Jumping Pullups

Run/Row 250m

15 Double Unders

 

Mobility WOD 

Sat June 7th

WOD

All Levels
A1. Overhead Walking Lunge (Weight Plate or Single Arm OH DB hold); 20 Continuous Step; rest 60sec; 4 sets
A2. Front Plank (elbows); 60-90sec; rest 60sec; 4 sets
+
For Time
10 Man Makers
Run 400
8 Man Makers
Run 300m
6 Man Maker
Run 200m
4 Man Makers
Run 100m

Wrench
12min AMRAP @ 85%
Run 200m
10 Wall balls
10 Pull Ups
rest 3mins
12min AMRAP @ 85%
Row 200m
10 Box Jumps step down 24/20
10 Push Ups Hand Release
rest 3mins
12min AMRAP @ 85%
Airdyne 20/16 Cals
10 KBS 53/35#
10 Walking Lunges

Out of Town WOD

Sun June 8th

WOD

A. Row 1k @ 90% Rest 2 min. x 3 sets. 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:
7 1-arm DB Push Press per side 45/25
15 Sit-ups
30 Walking Lunges
300m Row

Out of Town WOD

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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