TJ’s Gym WODS for the week of June 9th

Neil

 

Allison reminded me that I have posted this before picture of Neil before.  I’m posting it again for two reasons.  First, it was Father Neil’s birthday yesterday, which got me going back through some old pictures.  Second,  I just can’t freaking believe it.  Transformation is possible, People!  We are lucky and blessed to have Neil, Marla, and the rest of the Murphys as part of our clan.  I love this guy.

*Congrats to all of our Dipsea runners! TJ’s was well represented out there today. Nice work, Everyone!

*Psychologywod’s latest:  There are no Accountability Police.  Read it and deal with yourself.

*SUMMER KIDS AND TEEN PROGRAM STARTS JUNE 16th. Check out details for teens here and for kids here!  This summer, we are offering 50% off all classes for Central Marin Soccer Club players. Spread the good word!

*FitCare and OUTFit KIDS start THIS WEEK!!!!   MONDAY, JUNE 9th! Mondays and Wednesdays in San Rafael alongside the 9:30 adult class, and Tuesdays at 9:30 at Hall Middle School alongside OUTFit class.  Email allison@tjsgym.com to purchase a FitCare punch card, and keep your workout routine going through summer.

*Finally, I want everyone to watch this totally dope video that was filmed at Redwood High by an inspiring group of young filmmakers anchored by our own Alex Herz.  Alex has been in our teen program (T.E.A.M.)  for over four years.  Well done, young man!

 

Mon June 9th

WOD

All Levels
A. Power Clean x 2 + Push Jerk x 2; 12mins to work up to a tough but technically sound complex
+
For Time
20 Power Cleans
20 Burpee Over Barbell
20 Push jerks
+
EMOM x 10mins
Odd – 2-3 TGU/arm
odd – 10-15 Double Unders + 10sec Airdyne Sprint
Wrench
A. Back Squat; 20X1; every 90sec x 8reps; (use around 60% of 1RM); 4 sets
+
B1. Front Rack Static Lunge x 6 reps/leg (not alternating); rest 60sec; 4 sets
B2.Ring Row (feet elevated to ring height) AMRAP; rest 90sec; 4 sets
+
C. EMOm x 8mins
2-5 Bar Muscle Ups
*try to pick a number you can do consistanly on each minute
D.Bat Wing Row; 11X5; 10reps; rest 90sec; 3 sets

Metabolic

“Everyone has a plan until they get punched in the face”

Airdyne 30 seconds at 55/50, then increase five rpm’s every 30 seconds until 80/75 then:

5 Pullups (jumping or kipping, no bands) 10 Pushups, 15 Squats; AMRAP in 10 minutes

Repeat Airdyne workout (start with lower rpm’s if you can’t reach 80/75) then:

15 Kettlebell Swings

15 Situps

15 Double Unders

5 rds

Repeat AD workout

Out of Town WOD

For Time
20 Box Step Ups
20 Burpees
20 Push Ups

3 rds

 

Mobility WOD 

Tues June 10th

WOD

All Levels
A1. Contralateral Loaded Single Leg RDL (only hold dumbbell in hand opposite the working leg – for add roational stability); 3010; 8reps/leg; 4 sets; rest 75sec
A2. L-Sit DB Press: 20X1; 7-10reps; 4 sets; rest 75sec
+
Row 35sec @ 95% effort
rest walk as needed to recovery; 5 sets
+
For Time
10 Wall Walks
20 Cal Row
30 T2B
Wrench
A. Clean Deadlift; build to a tough double over a few sets
B. 30 Power Cleans for Time @ 65% of your 1RM
+
EMOM x 15
1st – 10 Burpee To Target
2nd – 10/7 Cal Row
3rd – 7-10 Ring Dips + 15 Double Unders

Out of Town WOD

10 Wall Walks
20 Jumping Lunges
30 T2B or Situps

3 rds

 

Wed June 11th

WOD

All Levels
A. Front Squat 20X1; 3-3-3-3; rest as needed
+
5 sets at tough effort
10 DB Hang Squat Cleans (make them heavy – use KB if DB’s are not heavy enoguh)
10 Burpees AFAP
15sec Sprint on Bike
rest 2-5mins
*fast transitions

Wrench
For Time
Airdyne 45/30 Cals
20 Unbroken Wall Balls 20/14#
15 T2B
Run 300m
rest walk 5-8mins; 3 sets

Metabolic

 

“Is that you Mother?”

30 min EMOM

1st- Row 15/10cals

2nd-10 Burpees

3rd-10 Alt DB Snatches 40/25

Try to finish at the 45 second mark on the clock each minute

 

Mobility WOD 

Thurs June 12

WOD

All Levels
A1. DB/KB Bench Press; 30X1; 6-8reps; rest 90sec
A2. Pendlay Row; 7-9reps; rest 90sec; 4 sets

3 Sets @ high effort
Run 400m
15 Dips
25 Russian KBS (unbroken)
rest walk 1-2mins
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

3 Sets @ high effort
Run 400m
15 Dips
25 Air Squat
rest walk 1-2mins

Fri June 13th

WOD

All Levels
15min AMRAP @ 85%
8 Renegade Rows
10m Burpee Broad Jumps
50m Waiters Walk (hold weight plate overhead with two hands or sinlge KB overhead with one hand and switch halfway)

+
Airdyne or Row 40sec @ 95%
rest walk 3-4mins; 5 sets

Wrench
A. Seg Snatch Deadlfit; 3121; 3-4reps (pause at knees only); 4 sets
B. Snatch Pull; 3reps heavy; 3 sets; rest 2mins
C. OHS – build to a moderate double
+
For Time
30 Man Makers for Time 40#/25#

Metabolic

“Steal My Soul”

AMRAP in 10 min of: 100m Sprint, 15 Wall Balls, 8 Toes to Bar

Rest 1 min

AMRAP in 10 min of 200m Run, 15 Ball Slams, 15 Hollow Rocks

Rest 1 min

AMRAP in 10 min of 400m Run, 15 DB Push Press 40/25, 14 Renegade Rows

 

Out of Town WOD

15min AMRAP @ 85%
8 Pushups with Back strokes
10m Burpee Broad Jumps
50m Walking Lunge

Mobility WOD  

Sat June 14th

WOD

All Levels
A1. Single Arm Overhead Step Up (DB hold); 20 Continuous Alternating Steps; rest 60sec; 4 sets (switch hands at 10)
A2. Ring Plank; 30-60sec; rest 60sec; 4 sets
+
For Time
Run 400m
then
4 rounds
15 Wall Ball
10 Pull Ups
then
Run 400m

Wrench
12min AMRAP @ 85%
Run 400m
10 Thrusters 95#
8 C2B Pull Ups
rest 3mins
12min AMRAP @ 85%
Row 500m
10 Burpee Box Jumps 20/16″
12 Ring Push Ups
rest 3mins
12min AMRAP @ 85%
Airdyne 25/20 Cals
6 KB Snatch/arm (53/35)
10 Goblet Lunges (in place – hold KB from snatch)

Sun June 15

WOD

A. Row 1250m @ 90% Rest 2 min. Row 1250m @ 100%. Sub 70 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 T2B
10 DB Thruster 45/25
30 DU
200m Run

Mobility WOD  

About tjsgym

Owner of TJ's Gym
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