TJ’s Gym WODS for the week of July 7

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What is the key to Games success you ask?  Orange is the New Black of course.

 

If you’re not following Juggling for Jude’s progress, you’re missing out!  She got a new record of 207 consecutive juggles over the weekend, and she broke the $4,000 mark after two weeks of juggling her tail off to support St. Jude Children’s Research Hospital.  Spread the word, donate if you can, and help save lives of kids with cancer. Thanks so much for your continued support!

Have a great week everyone.

Mon July 7th

WOD

All Levels
A1. Clean Grip RDL; 3111; 5-8reps; rest 60sec; 4 sets (focus on engaging the lats and keeping the bar tight to the body)
A2. KB Press; 31X1; 5-7reps; rest 60sec; 4 sets
+
4 Sets – goal is each set faster than previous
8 Burpee Box Jumps Step Down
Row 400m/350m
rest walk 2-2:30min

Wrench
A. 1-1/4 Front Squat; 2-3reps; rest 2mins; 4 sets
B1. Back Rack Split Squat (rear foot elevated); 3010 x 6reps/leg; rest 30sec between legs; rest 60sec; 4 sets
B2. 8-16 C2B Pull Ups Unbroken; rest 3mins; 4 sets
C. Bat Wing Row – 8reps (pause 3 sec at top); 3 sets; rest as needed
+
AD 10mins @ 65%

Metabolic

3 min Airdyne 65/60 rpm.  At the 3 min mark perform:

A.  8 Burpee Box Jump/Step Downs.

Airdyne till the 7 min mark then perform A. 8 Burpee Box Jump/SD and B. a max set of DB/KB presses 35/18.

AD till the 10 min mark and perform A, B and C.  12 Renegade Rows with DB/KB’s

AD till the 15 min mark and perform A and B and C again

AD till the 20 min mark and perform A and B

AD till the 24 min mark and perform A

Out of Town WOD

8 Burpee Box Jumps Step Down
Run 400m

4 sets.  Rest as needed to match times

Mobility WOD 

Tues July 8th

WOD

All Levels
A. Front Squat – Build to a heavy single in 8mins
B. EMOM x 6mins – 3 Front Squats @ 80% of part A
C. 100m Walking Lunge for form not speed
+
4 Sets
AMRAP Pull Ups Strict
25 Airdyne Sprint
rest walk as needed

Wrench
A1. Snatch Grip RDL; 4111; 3reps; 4 sets; rest 60sec
A2. GH Raise; 30X1; 6-8reps; rest 2mins; 4 sets
+
EMOM x 10
Odd –  4 Power Clean + 1 Jerk TnG (modearte unbroken weight)
Even – CGBP x 5 reps BW
+
TGU – build up to a heavy double on each arm for 1 set

Out of Town WOD
EMOM x 16mins –

ODD- 16 Walking Lunge Steps

Even- Max Set of Pushups
+
4 Sets
AMRAP Pull Ups Strict
25 Mt. Climbers, 2 is 1
rest walk as needed

Wed July 9th

WOD

All Levels
Row Warm up
-then-
Row 300m @ 85%
rest same time as work time (partner row style) x 6 sets
EMOM x 20mins
1st – 50m Farmers Carry Heavy
2nd – 6-10 Inverted Push Ups (down dog, feet on box, HSPU strict)
3rd – 15 Russian KBS
4th – Bear Crawl 20m

Wrench
For Time @ high effort
30 Cal Buy In Airdyne
-then-
3 Rounds of
10 KSB 80/53
10 Burpee Pull Ups

Rest as needed

For Time – 90%:
100m Farmers Carry 70#/53#
20 Box Jumps 30/24 (step down)
30 Burpees
40 Wall balls 20/14
50/35 Cal Row
60 Double Unders
100m Farmers Carry 70#/53#

Metabolic

Same as All Levels

Out of Town WOD

3 Rounds of
10 Candlestick to Standing
10 Burpee Pull Ups

Mobility WOD 

Thurs July 10th

WOD

All Levels
Run Warm Up then 2 Rounds of
Run 400m
rest walk 2mins
Run 300m
rest walk 1min
Run 200m
rest walk 30sc
+
12min Grinder
2 TGU R
2 TGU L
50m KB Front Rack Carry
15/12 cal Airdyne

Wrench –
REST Day/Make Up Day
-or-
RTW
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town WOD

Run 400m
rest walk 2mins
Run 300m
rest walk 1min
Run 200m
rest walk 30sc
+
12min Grinder
2 Handstand Pushups
20 Hollow Rocks
50m Heavy Front Rack Carry
Run 100m

Fri July 11th

WOD

All Levels
A. Hang Power Clean (above knee) + Hang Power Clean (below knee) + Power Clean; 5 sets; rest 90sec
+
3 Sets @ high effort
14 Russian KBS
Row 200m
rest 2-4mins

3 Sets @ high effort
8 Hang Power Cleans
5 Burpees
Airdyne 30sec Hard
rest 2-4mins

Wrench
A. Clean and Jerk – build to a heavy sinlge for the day (squat clean)
B. EMOM x 8min; 2 C&J @ 60% of part A
C. Back Squat; 21X1; 3reps; 3 sets; 2mins rest
+
For Time
15  KB Thruster 53/35
7 Bar Muscle Ups
12  KB Thruster 53/35
5 Bar Muscle Ups
9  KB Thruster 53/35
3 Bar Muscle Ups

Metabolic

Row for 3 min.  Every 3 min perform:
14 Russian KBS (Heavy) for 4 sets ,

then:

AD for 3 minutes.  Every 3 minutes perform
8 Hang Power Cleans
5 Burpees for 4 sets

Out of Town WOD

3 Sets @ high effort
14 Box Jumps
Run 200m
rest 2-4mins

3 Sets @ high effort
12 Jumping Lunges
5 Burpees
Bear Crawl 30m
rest 2-4mins

 

Mobility WOD  

Sat July 12th

WOD

All Levels
7min @ 85%
Run 200m
7 Thrustersr 75/55
5 Burpee Pull ups
rest 3mins
7min @ 85%
Airdyne 18/13 Cals
10 Weighted Sit Ups
10 OH Walking Lunges
rest 3mins
7min @ 85%
Row 14/11 cals
8 Knees to Elbows
12 Air Squats

Wrench
For Time @ 97%
Row 500m
30 No Push Up Burpee Box Jumps 24/20″

rest as needed

For Time @ 90%
30 Cal row
30 Box Jump Overs
30 Deadlfits 185/35
30 Wall Bals
30 Ring Dips
30 Cal Row

Sun July 13th

WOD

4 sets:
A1. KB or DB Snatch 5-8 reps L side
Rest 30 sec
A2. KB or DB Snatch 5-8 reps R side
Rest 30 sec
A3. Ring Push-up* @ 21X1 8-12 reps
Rest 60 sec
*Rx elevate feet to same height as hands

B. EMOM x 12
odd:  3 Burpee Box Jump tall
5 heavy KBS
even:  30 DU**

** Athletes may scale to 15 DU or modify to 15 tuck jumps

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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