TJ’s Gym WODS for the week of July 21st

imageWe say good bye to our friend Mark as he moves to Minnesota with his family.  Mark is a pillar of our community and an example of how people can bring out the best in each other. To quote Mark, “The TJ’s community brought out the best in me.”  Mark, you do the same for us all!  You give because it feels good, it feels right, and you expect nothing back in return.  That nothing becomes love and respect sooner than you think. Thank you Mark.  TJ’s Gymer for Life.

Screen shot 2014-07-20 at 3.37.50 PM

How to Watch the CrossFit Games with MARCUS FREAKING FILLY!

Above is a link to the different ways to watch and cheer on Marcus as he competes this week.  His first events are on Wednesday.  More on this soon, but MAN are we excited to cheer him on and watch the unfolding of all of his hard work and dedication!  Also, did you know that TJ’s Gym has been represented in competition at the CrossFit Games every year since 2009?

JUGGLING FOR JUDE IS ON FIRE!!!!!! She got 326 consecutive juggles, alternating feet today. That is no freaking joke. The phone stopped recording at 300, but you get the idea.  PLEASE PLEASE PLEASE donate if you can.  Every dollar helps save the life of kids with cancer, both at St. Jude Hospital and in the world, via their cutting-edge research.  Give what you can, People!  This is certainly a cause worth the price of a few cups at Starbucks or a half a tank of gas, or your favorite ice cream sundae.

WOD

All Levels
A. Back Squat; 30X1; 8-8-8-8; rest 2mins
+
B. EMOM x 10mins – 3 Hang Squat Cleans Barbell (heavier) or 7 DB Hang Cleans (lighter option)
+
C. EMOM x 12mins
Odd – 10 OH walking lunges Weight plate
Even – Airdyne 20sec sprint

Wrench
A. Front Squat; 20X1; 3-2-1-3-2-1; rest 3mins (second wave heavier than first)
B. 30sec AMRAP Back Rack Lunges 135#; rest 90sec; 3 sets
C1. 2-3 reps Lean away strict pull ups; 31X1; 4 sets; rest 30sec
C2. Pendlay Row; 7-9reps; 4 sets; rest 2mins (use axel bar if available or fat grips)
+
30sec AD @ 75%
30sec AD @ 40%
x 10 sets

Metabolic

Should do strength training first

then:

EMOM x 28mins
1st – 10 OH walking lunges Weight plate
2nd – Airdyne 20sec sprint

3rd-10 DB Power Clean 45/30

4th-DB Front Squat 7 reps

 

Out of Town WOD

EMOM x 12mins
Odd – 20 Walking Lunge Steps
Even – 20 Mt Climbers

then:

30sec Sprint @ 75%
30sec jog @ 40%
x 10 sets

Mobility WOD 

Tues July 22nd

WOD

All Levels
A1. Push Jerk; 6-6-4-4; rest 60sec
A2. DB Push Press; 60sec AMRAP (40/30); rest 60sec; 4 sets
A3. FLR on Rings 30-60sec; rest 90sec; 4 sets
+
4 Rounds for Time
250m Row (15 Cal Airdyne)
15 Push Ups (Clap for advanced)
10 Strict Pull Ups (wtd if advanced)
Wrench
A1. Segmented Clean Deadlift @ 4131 x 3 reps; 4 sets; rest 60sec
A2. GH Raise; 30X1; 6reps; rest 2mins; 4 sets
+
EMOM x 10
Odd – Power Clean 1.1.1 (@ 74% – 2 breaths between reps)
Even – 6-10 HSPU Kipping Unbroken
+
10min AMRAP
TGU 53#/35#
*alternated arms each rep

Out of Town WOD

All Levels
A1. Pushup; AMRAP; rest 60sec
A2. Knee Pushups; 60sec AMRAP ; rest 60sec;
A3. FLR  30-60sec; rest 90sec;

4 sets
+
4 Rounds for Time
250m Run or  15 Cals on machine
15 Push Ups (Clap for advanced)
10 Strict Pull Ups (wtd if advanced)

Wed July 23rd

WOD

All Levels
A. Deadflit 11X1 – 2 reps every 45sec; 12 sets (form over load, focus on hamstrings, if ROM is limited then have athletes pull bars off an elevated plateform)
+
3 Sets 40-60sec Work Sets
10 Russian KBS
6 Burpees AFAP
25sec Airdyne Sprint
rest walk 2-4mins between sets

3 Sets 40-60sec Work Sets
6 Hang Power Cleans
8 Tuck Jumps
25sec Row Sprint
rest walk 2-4mins between sets
Wrench
For Time @ 90%
500m row
then…..
4 rounds
5 DL (275/185)
5 burpees over bar
Rest as needed, full recovery

For Time @ 90%
100m FC (100#/70)
20 S2OH (165/105# – from rack)
30 cal AD
40 wall balls
50 CTB (sub regular pull ups)
100m FC (100#/70)

Metabolic

Should do Strength Session first

then:
+
5 Rds
10 Russian KBS
6 Burpees AFAP
1min Airdyne at 70/65 rpm
then:

5 Rds
6 Hang Power Cleans
8 Tuck Jumps
1 min Row at 1:55/2:20

Out of Town WOD

For Time @ 90%
500m run or row
then…..
4 rounds
25m Bear Crawl
5 burpees to target

then:Rest as needed, full recovery

For Time @ 90%
50m Walking Lunge
20 Handstand Pushups
200m Sprinnt
40 Jumping squats
50 Pullups
50m Walking Lunge

Mobility WOD 

Thurs July 24th

WOD

All Levels
A1. Pendlay Row; 21X0; 5-8reps; rest 30sec; 4 sets
A2. Ring Row AMRAP @ 2020 tempo; rest 90sec; 4 sets

5 Sets for Total time
Row 200m
rest walk 60sec
10 DB Push Press
40sec Airdyne
rest walk 60sec
3 Wall Walks
Run 100m
rest walk 60sec

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

1min Jumping Jax
1min Backward Run
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri July 25th

WOD

All Levels
10min AMRAP @ 85%
Run 200m
10 Wall Balls
6 Pull Ups
rest 3 mins

10min AMRAP @ 85%
Row 200m
6 Burpee Over Erg
24 Double Unders
rest as needed

AD Sprint 20sec @ 100%
rest walk as needed x 4
Wrench
A. Hang Clean x 2 + Split Jerk; 5 sets; build; 2 mins rest
B. EMOM; Power Clean + Squat Clean + Jerk @ 70% of best C&J
C. Back Squat; 30X1; 10reps @ 50%, 8reps @ 60%, 6reps @ 70%, 4 reps @ 80%; rest 2mins
+
for time:
10 Deficit HSPU
Row 500 m
10 Muscle Ups
Run 400m
10 Deficit HSPU
AD 30 cals
10 Muscle Ups

Metabolic

All Levels
10min AMRAP @ 85%
Run 200m
10 Wall Balls
6 Pull Ups
rest 1 min

10min AMRAP @ 85%
Row 200m
6 Burpee Over Erg
24 Double Unders
rest 1 min

10 min AMRAP

12 reps Alt Box Step Up

12 SDHP 53/35

15 Situps

Mobility WOD 

Sat July 26th

WOD

All Levels
A1. Single Leg RDL 16 reps alternating; rest 45sec; 4 sets
A2. Close Grip Bench Press; 5-7reps; rest 45sec; 4 sets
A3. Seated DB Press 31X1; 6-8reps; rest 90sec; 4 sets
+
For Time
50-40-30-20-10
KBS
Sit Up
*russian or american – choose a weight you can confidently do

Wrench
3 rounds for time:
50m prowler push (mod load, high turnover) (no prowler you do 25 cal airdyne)
7 burpees
+
rest as needed
+

For Time:
30 cal AD
30 KBS (88/62)
30 OHS (165/110#)
30 CTB
30 GHD sit ups

Sun July 27th

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 or Bar Dip @ 21X1 4-6 reps
Rest 60 sec

B. EMOM x 12
1st: 5 TnG DL tougher

2nd: 8 Burpees to 12″ target

3rd: 30 sec Row hard pace

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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