TJ’s Gym WOD’s for the week of Aug. 18th

photo (23)

What we have here is the double whammy.  Frustrated with the Shirts-on-at-all-Times policy at AND too late for the Bro Tank order, Chris was forced to go with the TJ’s Gym Women’s Racerback Tank.  We’ve all been there.

You need a clear, concise, and consistent message.

It’s what I tell our staff when it comes to their own personal message to clients.  But never, ever has one of them been able to give me that message the first time I ask what theirs is.  That’s a good thing.  It takes a while to create a meaningful message, and that’s a good thing as well.  It’s also how I run my first goal-setting session with someone.  What’s the Goal can also be called What’s the Message?  Is the Goal clear, concise, and consistent?  Are you going to detour from the goal when you don’t achieve it in the timeline you set for yourself?  Why would you do that?  Timelines are changed all the time in the real world.  You need to stick with your goal until you achieve it.  Time be damned.

Sitting down with me to discuss a goal can be uncomfortable.  It’s a word I use often.  I use it during my intros with prospective clients, during classes, in one on-one-sessions with people, and with my staff.  As my daughters get older, I’ve started using it with them, too. Usually when the path is uncomfortable, it’s also beneficial–more beneficial than when the path is comfortable.  Lying in the sun, in a boat, with a beer in your hand, dozing off, is exactly what it’s supposed to be, which is serving a huge purpose.  But it’s not paying your taxes or raising your kids.  Don’t get me wrong.  That kind of down time is hugely beneficial, but in the right context.   Here is an awesome note we received a couple of weeks ago that filled my own Goal bucket: Mine is to support myself and my family while helping other people.

Just a quick note. A year ago I walked up to you and with a heavy heart told you of my cancer. You looked at me and said you would help me. I was shocked and amazed. You, Allison and Nick have no grasp as to how much respect and admiration I have for each of you. I not only came through this life changing ordeal but I did it with such grace and little sickness. My doctors were amazed at my accomplishments during treatment.  I am the “mom” the one who takes care of everything and it’s not too frequent that I give in to others and let the help me. I am so thankful and grateful to each of you. I’m still struggling with eating correctly and my asthma but I still go every week. Thank you, from the bottom of my heart.

Screen Shot 2014-08-17 at 8.37.17 PMJuggling for Jude is in the final two weeks of her soccer juggling fundraiser for St. Jude Hospital.  As Psychologywod pointed out on Facebook today, brain imaging studies show that charitable giving activates the pleasure centers in our brains, making us feel happy, experience a sense of agency, feel a “warm glow,” and even have a sense of social cache, all of which, let’s be honest, doesn’t suck.  Perhaps today you’ll donate to St. Jude Children’s Hospital, change the life of a kid with cancer, help the big brains find cures for childhood illnesses, and find yourself feeling warm, fuzzy, and generally awesome.  Worth a few bucks, right?

 

Mon Aug 18th

WOD

All Levels
A. Back Squat; 50X1; 4-4-4-4 rest 2-3mins (goblet squat is a fine substitution for folks not comfortable with BS)
+
B. EMOM x 10mins
Odd – 3 DB Push Press + 3 DB Front Squats + 3 DB Thrusters (using KB’s is a great choice too)
Even – 8-10 Ring Rows

C. EMOM x 10mins
Odd – 10 Alternating Overhead Step Ups (plate overhead)
Even – 30 Double Unders
+
Finisher – Partner Wheelbarrow walks 20m sets x 3-4
Wrench
A. BS@20X1 – 2 @ 90% x 4 sets; rest 2mins
B. Snatch – build to a moderate single with perfect form
C. Snatch pull; 3,2,1; rest 203 min (3@95%, 2@100%, 1@105%)
+
3 rounds for time:
5 Bar Muscle UpsMU
7 PC&J (155/110)
9 lateral burpees over the bar

Metabolic

All Levels
A. Back Squat; 50X1; 4-4-4-4 rest 2-3mins (goblet squat is a fine substitution for folks not comfortable with BS)
+
B. EMOM x 10mins
Odd – 3 DB Push Press + 3 DB Front Squats + 3 DB Thrusters (using KB’s is a great choice too)
Even – 8-10 Ring Rows. EMOM x 10mins

Odd – 10 Alternating Overhead Step Ups (plate overhead)
Even – 30 Double Unders
+
Finisher – Partner Wheelbarrow walks 20m sets x 3-4

Out of Town WOD
A. EMOM x 10mins
Odd – AMRAP Pushups + 15 Squats
Even – 20 Jumping Lunges

B. EMOM x 10mins
Odd – 10 Alternating Overhead Step Ups (something overhead)
Even – 30 Double Unders
+
Finisher – Max Plank Hold

Tues Aug 19th

WOD

All Levels
A1. Press; 3 tough reps; rest 30sec; 4 sets
A2. 3 Wall Walks ; rest 30sec; 4 sets
A3. Ring FLR – 30-60sec; rest 2mins; 4 sets
+
3 Rounds for Time
Row 300/250m
100m Farmers Carry
15 Burpee Plate Jumps

Wrench
A. Split Jerk; 2,2,2,1,1,1; rest 2 min (stay to 80-90% weights – not maxes)
B. Push jerk – build to a heavy single quickly – just get pattern of movement down
C. 2 sets – Amrap set – Tng PJ (185/125#); rest 3 min
+
3 Sets @ 90% Aerobic Effort
Row 350/300m
15 No Push Up Burpee Box Jump 20/16″
15 Unbroken American KBS
rest walk 3mins

Out of Town WOD

3 Rounds for Time
Run 300m
100m Walking Lunge
15 Burpees

+

3 Sets
Run or Machine 350/300m
15 No Push Up Burpee Box Jump 20/16″
15 Situps with Straight Leg

Wed Aug 20th

WOD

All Levels
A. Deadflit 11X1 – 1 rep every 30sec; 20 sets (this week for athletes that have been consistent and want to increase load they can, otherwise focus is still in the 60% weight range)
+
3 Sets
12-15 Wall Balls Unbroken
45sec Airdyne @ high effort
rest walk 2-4mins
3 Sets
12 Box Jumps Step down
Row 45sec @ high effort
rest walk 2-4mins between sets

Wrench
AMRAP C2B Pull ups in 2mins
rest 2 mins
For Time
Row 1k
15 PS – (115#/75)
400m run
15 CJ – (115/75#)
20 Cal AD
15 PS – (115/75#)
400m run
15 CJ – (115/75#)
Row 1k
rest 2mins
AMRAP Pull Ups in 2mins

Strength

A. Parallel box squats 3reps 22×1; (increase weight by 10lbs over last week.)

1min  rest x 8 sets

*Focus on Speed/Core Stability 

4 sets

B1. Single Arm KB Row heavy 6-8reps/arm

90sec Rest *power movement allow body english.

B2. Weighted 11/4 deficit push ups 6-8reps @ 

2mins Rest

C. 3xAmrap Strict T2B

60sec rest; try and beat your numbers from last week

 

Metabolic

All Levels
A. Deadlift 11X1 – 1 rep every 30sec; 20 sets (this week for athletes that have been consistent and want to increase load they can, otherwise focus is still in the 60% weight range)
+
3 Rds
12-15 Wall Balls Unbroken
45sec Airdyne @ high effort
no rest

+

3 Sets
12 Box Jumps Step down
Row 45sec @ high effort
no rest

+

Row 1k
15 PS – (115#/75)
400m run
15 CJ – (115/75#)
20 Cal AD
15 PS – (115/75#)
400m run
15 CJ – (115/75#)
Row 1k

Out of Town WOD

Row 1k or Run
30 Mt Climbers 2 is 1
400m run
15 Pushups
20 Cal AD
30 Mt Climbers
400m run
15 Pushups
Row 1k or Run

Thurs Aug 21st

WOD

All Levels
A1. Static Hold Over Pull Up Bar (supinated Grip); AMSAP (-5sec); rest 30sec; 4 sets
A2. Renegade Row; 8reps with perfect form (challenge the weight and don’t rush these sets); rest 2mins; 4 sets

5 Sets for Total time
AD 18/13 Cals
rest 30sec
15 Russian KBS (heavy)
Run 100m
rest walk 30sec
30sec HS Hold
15 anchored sit ups AFAP
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 Machine or Jumping Jax
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Aug 22nd

WOD

All Levels
10min AMRAP @ 85%
Bear Crawl 20m
8 Goblet Squats
4 Strict Pull Ups
8 Sprawls
rest 3mins
10min AMRAP @ 85%
Row 8/6 Cals
8 Alternating DB or KB Snatch
20 Double Underss or 60 Single Unders
rest as needed

AD Sprint 12sec @ 100%
rest walk as needed 3-6 sets depending on how you are feeling

Wrench
A. Hang Clean – Build to a tough single for the day
B. Jerk – Build to a tough single for the day
C. AMRAP Strict Pull Ups in a single set
+
For Time
15 bar MU
20 PS (135#)
25 burpees

Metabolic

10min AMRAP @ 85%
Bear Crawl 20m
8 Goblet Squats
4 Strict Pull Ups
8 Sprawls
rest 3mins
10min AMRAP @ 85%
Row 8/6 Cals
8 Alternating DB or KB Snatch
20 Double Underss or 60 Single Unders
rest 3 min

10 min AMRAP

15 Cal AD

8 Wall Balls

8 Pushups

Wrench

A. Hang Clean – Build to a tough single for the day
B. Jerk – Build to a tough single for the day
C. AMRAP Strict Pull Ups in a single set
+
For Time
15 bar MU
20 PS (135#)
25 burpees

Out of Town WOD

10min AMRAP @ 85%
Bear Crawl 20m
12 Squats Squats
4 Strict Pull Ups
8 Sprawls
rest 3mins
10min AMRAP @ 85%
Run 100m
8 Box Step Ups alt feet
20 Double Unders or 60 Single Unders
rest as needed

Sat Aug 23rd

WOD

All Levels
A1. Overhead Loaded Single Leg Squat – each athlete chooses either a lunge of some sort or step up. Rep range is 6-8/leg; rest 60sec; 4 sets
A2. Single Arm Standing DB Push Press; 21X1; 6-8 reps/arm; rest 60sec; 4 sets
A3. Ring Push Ups; 30X1; 5-7reps; rest 90sec; 4 sets (load with weight on back if needed)

+

2k Row For Time

While waiting all class members must complete 30 Turkish Get ups either before or after 2K row, or a combination of both

Wrench
A. Deadlift; build to a moderate double

Rest as needed

For Time
21-15-9
AD cals
KBS (80#/62)
ring push ups

Rest as needed

AD 2 miles for Time

Sun Aug 24th

WOD

4 sets:
A1. Top-Down RDL @ 31X1 4-6 reps
Rest 30 sec
A2. Seated DB Shoulder Press @ 21X1 6-8 reps
Rest 30 sec
A3. Hollow Dip Support (Ring or Bar) AMSAP
Rest 90 sec

B. EMOM x 12
1st: 6 KB Swings + 6 1-arm KB Thrusters (same KB)

2nd: 20 Sec Bike hard effort

3rd: 8-12 Hand Release Push-ups

 

 

About tjsgym

Owner of TJ's Gym
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