TJ’s Gym WOD’s for Sept. 8th

Matching AD

Matching your outfit with a custom airdyne is completely optional but appreciated.

*Here is the homework for the week.  If, in a week, a coach approached you and asked for you clear and concise goal, could you provide it?

*Juggling for Jude isn’t over yet!  $31,000 and heading towards $40,000! School is starting, and she’s got some reflections that might make you ponder your own goals.  If you haven’t donated and would like to do so, please head over to the Juggling for Jude donation page now. September is Childhood Cancer Awareness month, and St. Jude Hospital is a worthy cause!

We will be participating in the 3013 Reps of Remembrance Workout in Honor of those who were involved in the tragic events of 9/11.  The workout will take place this Sunday, Sept 14th in regularly scheduled classes.

This is a team event with each team completing 3,013 burpees with no more than two athletes working at one time. RX for the WOD is a team of 4 (four crash sites). While this is a high volume workout, it is completely scalable for even beginner athletes. Athletes can scale with other bodyweight movements. For example, you may choose to rotate between air squats, push ups, sit-ups, and burpees. Teams can break down the movements and rep schemes however they would like, in order to accommodate both experienced and new athletes.

Mon Sept 8

WOD

All Levels
A1. Strict Press; 21X2; 3-5reps; rest 45sec; 4 sets
A2. 30sec AMRAP DB Push Press; rest 90sec; 4 sets
+
3 Sets @ high end aerobic effort
:45sec – DB Step Up 20″ (25/15lbs)
:15sec – Rest
:45sec – Burpee Broad Jump
:15sec – Rest
:45sec – Row Calories
2:15sec – Rest
+
Single ARM Farmers Carry 15m/arm x 4-5 sets (attempt as heavy as you can)
Wrench
A. Snatch Pull + Segmented Snatch; 15mins to work on this complex (position is everything)
B. OHS @ 33X1; 2-2-1-1; rest 90sec
C. Pause Back Squat; 22X1; build to a tough triple
+
For Time
45 GHD Sit Ups
15 Hang Snatch (115/75 – squat)
5 Muscle Up + Ring Dip

Metabolic

A1. Strict Press; 21X2; 3-5reps; rest 45sec; 4 sets
A2. 30sec AMRAP DB Push Press; rest 90sec; 4 sets
+
3 Sets @ high end aerobic effort
:45sec – DB Step Up 20″ (25/15lbs)
:15sec – Rest
:45sec – Burpee Broad Jump
:15sec – Rest
:45sec – Row Calories
:15sec – Rest

3 Sets @ high end aerobic effort
:45sec – Sprawl
:15sec – Rest
:45sec – Situps
:15sec – Rest
:45sec – AD Calories
:15sec – Rest

Out of Town WOD

3 Sets @ high end aerobic effort
:45sec -Step Up 20″ (25/15lbs)
:15sec – Rest
:45sec – Burpee Broad Jump
:15sec – Rest
:45sec – Jumping Jacks
:15sec – Rest

3 Sets @ high end aerobic effort
:45sec – Sprawl
:15sec – Rest
:45sec – Situps
:15sec – Rest
:45sec – Run
:15sec – Rest

Tues Sept 9

WOD

All Levels
A1. Close Grip Bench Press; 5 reps; rest 45sec;; 4 sets
A2. AMRAP Ring Row; rest 90sec; 4 sets
B. Side Plank with abduction (top leg lifted); 45sec/side x 3; rest as needed
+
Every 2mins Complete
15 Russian KBS
10 DB Burpee Deadlifts
35 Double Unders
x 5 sets
*if sets are taking longer than 90sec then reps should be reduced
Wrench
A. Jerk Dip Squat; 3 reps; 4 sets; rest 90sec
B. Jerk Balance + Paused Split Jerk; work at 70% for 6sets; rest as needed (perfect execution)
C. Push Press; 3,3,3,3; rest 2mins
+
3 Sets @ 90% Aerobic Effort
Row 300m/250m
10 Burpee Box Jump Overs (24/20)
10 2-arm KB Snatch (53/35)
rest walk 3mins

Jerk balance – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193
Jerk Dip Squat – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=194

Out of Town WOD

Every 2mins Complete
15 Walking Lunge Steps
10 Burpees
35 Double Unders
x 10sets

Wed Sept 10

WOD

All Levels
A. Front Sqauts; 5-3-2-5-3-2; rest 2mins (wave load)
+
For Time
300m Run
– then –
15-12-9
Wall Balls
Pull Ups
– then –
300m Run
– then –
15-12-9
DB Thrusters
T2B
– then –
300m Run
Wrench
4 Sets
10 Deadlfits (unbroken and solid form)
rest 30sec
AMRAP HSPU (-1)
rest walk 2-3mins
+
For Time
800m Run
50 KBS 70/53
50 Burpee Box Jumps 24/20

Strength

A. Back Squat; Work up to a 5rep Max rest as needed

3 sets

B1. Strict DB Press 8-12reps

45sec rest

B2. Amrap Push ups

90sec rest

3 sets

C1. Strict Pull Ups 8-12reps

45sec rest

C2. Amrap Pendlay Row ~(115/75) 

90sec rest

*Do not go to failure on B1. & C1.

Metabolic

All Levels
A. Front Sqauts; 5-3-2-5-3-2; rest 2mins (wave load)
+
For Time
300m Run
– then –
15-12-9
Wall Balls
Pull Ups
– then –
300m Run
– then –
15-12-9
DB Thrusters
T2B
– then –
300m Run

15-12-9
Walking Lunge Steps

KB Swings

then 300m Run

Out of Town WOD

For Time
300m Run
– then –
15-12-9
Squats
Pull Ups
– then –
300m Run
– then –
15-12-9
Walking Lunge Steps
T2B
– then –
300m Run

Thurs Sept 11

WOD

All Levels
A1. Single Leg RDL; 3010; 10 reps alternating; rest 30sec; 4 sets
A2. 5 Tall Box Jumps; rest 30sec; 4 sets
A3. L-Sit; 30-60sec; 4 sets; rest 90sec

+

EMOM x 12mins
1st – 6 DB Burpee Step Overs
2nd – 6-8 dips
3rd – Row 30sec @ 85%

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

EMOM x 18mins
1st – 6 Burpee Box Jumps
2nd – 6-8 dips
3rd – 30 sec sprint

Fri Sept 12

WOD

All Levels
A. Pause Power Snatch – Every 40sec x 14 Reps (pause at knees on the way up before completing the power snatch)
+
AMRAP 10mins
3 Power Snatch (form over weight)
6 Strict Pull ups
12 Weighted Sit Ups

*paused power clean/power clean for athletes with limited overhead mobility should be considered for part A and for time workout

Wrench
A. Clean Pull + Hang Clean (pause below knee 2sec) + Clean; drop bar after hang clean; build to a tough complex
B1. Front Squat; 20X1; 4,4,3,2; rest 2mins
B2. KB Torso Row – 21X1; 6reps/arm; rest 2mins x 4
+
For Time
18-15-12
Wall Ball 30/20#
Pull Up
Cal Airdyne

Metabolic

AMRAP 20mins
3 Power Snatch (form over weight)
6  Pull ups
12 Weighted Sit Ups and 350m Row

Out of Town WOD

AMRAP 20mins
20 Double Unders
6 Strict Pull ups
12 Weighted Sit Ups

Sat Sept 13

WOD

All Levels
A1. Single Arm KB Front Squat; 21X1; 4rep/arm (8 total); rest 90sec; 4 sets
A2. Single Arm DB Row; 21X1; 5-7reps/arm; rest 90sec; 4 sets
+
For Time
30 Cal Row or AD
30 burpees over Bar
30 hang Power Cleans
+
Finisher – Accumulate 3mins of Plank (or ring plank for added challenge)

Wrench
A. Snatch Grip RDL; 3111; 3-4reps; 4 sets; rest 2mins (position focus)
B. Power Snatch; 1.1; every 90sec x 5
C. Snatch Push Press (behind neck); 3,3,3; rest 2mins
+
10min AMRAP
Box Jump Step Down 24/20

Sun Sept 14

WOD

3013 Reps of Remembrance WOD

 

 

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About tjsgym

Owner of TJ's Gym
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