TJ’s Gym WOD’s for the week of Sept 15th

UntitledSaying goodbye sucks.  Two great people are leaving us.  Both Leanne and Decio are moving out of the area.  Both of these folks are about to make two different communities a whole lot better.  Thank you to you for believing in our message and for leaving us better than we were when you found us.  We will miss you, so please visit!

Screen Shot 2014-09-14 at 9.02.05 PM

 

 

 

MARK YOUR CALENDARS, PEOPLE!

Sunday, November 9th is the TJ’s Gym RODEO!  This is our annual competition for TJ’s members only.  We will be back at the Civic Center Exhibit Hall, and this year we will offer both individual and PARTNER divisions!  Stay tuned for registration info coming via Facebook, Twitter, and the Discussion Board some time this week.  This is a can’t-miss event–just ask anyone who has participated in the past.  There’s a place for novices through badass veterans, and everyone in between.  Seriously, it’ll be a day of memory making you won’t want to miss.

Evolution

You’ll start seeing a slight shift in how we do things around the gyms.  Here is the story.  I feel that we are pushing the envelope on how to better a human being.  “Individual Design” is what we are calling it.  Asking more and more questions regarding what our members want and need, and then trying to find the best ways to do it, for each individual.

My role in the development of our company and community is becoming more and more clearly defined.  Teaching classes has always allowed me to be in contact with the greatest number of people during the busiest times in the gyms.  However, with this new direction for me and our company, I am focusing my personal resources on working with individual members, which leaves less availability for class coaching.  The good news is that Allison, Marcus, and I have been working diligently at developing a robust and talented staff.  Not a good staff–a great one.  We have coaches who are motivated, excited, and extremely technically sound.  They are people people.

I will be slowly moving to a shift system where I am still in the gyms at the same times as I’ve been, still on the floor, assisting the class coach, and having the ability to reach out to more individuals.  My goal is to hear about your goals are and help you design a program with our Coach/Plan/Goal system. You will still hear my random thoughts on subjects like proper gas-pumping techniques and atrocious parental sideline behavior.  All in the name of fitness.

Please don’t hesitate to reach out and ask questions.  Here’s to always moving forward, always improving.

 

Mon Sept 15

WOD

All Levels
A1. Strict Press; 21X0; 3reps; rest 30sec; 4 sets
A2. Inverted Push Up x 6-8reps (pike push ups, box HSPU, strict HSPU); rest 30sec; 4 sets
A2. Waiters Walk (hold 2 KB overhead) 30m; rest 90sec; 4 sets
+
3 Sets @ high end aerobic effort
:45sec – Burpee Step Over Box (DB for added challenge)
:15sec – Rest
:45sec – Wall Ball
:15sec – Rest
:45sec – Airdyne/Row Cals
2:15sec – Rest
+
Accumulate 2mins Side plank each set (lift top leg up)

Wrench
A. Back Squat; @ 60%; 2reps EMOM x 8mins;
B. Hang Snatch + OHS; rest 90sec; 5 sets (build with each set)
C. 4min AMRAP Strict Pull Up
+
4 Sets @ 100%
5 Hang Power Snatch (add weight per set)
6 Burpees AFAP
15sec AD Sprint
rest walk 3-4mins

Metabolic

All Levels
A1. Strict Press; 21X0; 3reps; rest 30sec; 4 sets
A2. Inverted Push Up x 6-8reps (pike push ups, box HSPU, strict HSPU); rest 30sec; 4 sets
A2. Waitors Walk (hold 2 KB overhead) 30m; rest 90sec; 4 sets
+
3 Sets @ high end aerobic effort
:45sec – Burpee Step Over Box (DB for added challenge)
:15sec – Rest
:45sec – Wall Ball
:15sec – Rest
:45sec – Airdyne/Row Cals
:15 sec – Rest
+
3 Sets @ high end aerobic effort
:45sec – Sprawl with Strict Pushup
:15sec – Rest
:45sec – Med Ball Clean
:15sec – Rest
:45sec – Run 150m or for :45 sec
:15 sec – Rest

Out of Town WOD

3 Sets @ high end aerobic effort
:45sec – Burpee Step Over Box (DB for added challenge)
:15sec – Rest
:45sec – Air Squat
:15sec – Rest
:45sec – Airdyne/Row Cals/Run
:15 sec – Rest
+
3 Sets @ high end aerobic effort
:45sec – Sprawl with Strict Pushup
:15sec – Rest
:45sec – Walking Lunge
:15sec – Rest
:45sec – Run 150m or for :45 sec
:15 sec – Rest

Tues Sept 16

WOD

All Levels
A1. Pendlay Row; 5-7 reps; rest 45sec;; 4 sets
A2. AMRAP Ring Row; rest 90sec; 4 sets
B. TGU – 10 alterating reps at chellenging weight
+
Every 2mins Complete
10 Hang Power Cleans
8 Alternating Front Rack Lunges
14 Lateral Hops Over bar
x 5 sets
*if sets are taking longer than 90sec then reps should be reduced
Wrench
A. Jerk Balance; 3 reps; 4 sets; rest 90sec
B. Paused Split Jerk + Split Jerk; 4sets; rest 2mins
C. Single Arm DB Push Press 11X0; Find a 15RM on each arm
+
3 Sets @ 85% Aerobic Effort
AD 25/20 Cals
10 KB Clean and Jerk (53/35/hand)
15 Box Jumps Step Down 24/20
rest walk 3mins

Out of Town WOD

Every 2mins Complete
3 Walk Walks
8 Alternating Front Rack Lunges
14 Lateral Hops Over bar
x 5 sets
*if sets are taking longer than 90sec then reps should be reduced

+
3 Sets @ 85% Aerobic Effort
AD 25/20 Cals or Run 60 sec
10 Burpees
15 Box Jumps Step Down 24/20
rest walk 3mins

Wed Sept 17

WOD

All Levels
A. Front Sqauts; 20X1, 4,4,4,4; rest 2mins (tough sets)
+
For Time
15-12-9
Wall ball
Burpee

rest 3mins

For Time
30 Thrusters 95/65
Row 500m or Run 600m or AD .6miles
Wrench
A. Deadlfits; 11X0; build to a difficult set of 10 (must pause on floor for each rep – no TnG)
B1. GH-Raise; 4-6reps; rest 30sec; 3 sets
B2. Deficit HSPU Negative; 5seconds down x 3reps; rest 90sec; 3 sets
+
4 Sets
15 KBS 70/53
rest 15sec
10 Burpee Over Box Jump 24/20
rest 15sec
Row 30sec Hard
rest 90sec

Strength

A. Back Squat; Work up to a 3rep, Max rest as needed
3 sets
B1. Bar Dips 8-12reps
45sec rest
B2. Amrap HSPU/DB Push Press
90sec rest
3 sets
C1. Heavy/Unbroken 100m F.C.
45sec rest
C2. Amrap Chin Ups
90sec rest
*Do not go to failure on B1. & C1.

Metabolic

All Levels
A. Front Sqauts; 20X1, 4,4,4,4; rest 2mins (tough sets)
+
For Time
15-12-9
Wall ball
Burpee

rest 3mins

For Time
30 Thrusters 95/65
Row 500m or Run 600m or AD .6miles

+

4 Sets
15 KBS 70/53
rest 15sec
10 Burpee Over Box Jump 24/20
rest 15sec
Row 30sec Hard
rest 90sec

Out of Town WOD

15-12-9
Jumping Lunge
Burpee

rest 3mins

For Time
50 Squats
Row 500m or Run 600m or AD .6miles

+

4 Sets
25 Situps
rest 15sec
10 Burpee Over Box Jump 24/20
rest 15sec
Row 30sec Hard
rest 90sec

 

Thurs Sept 18

WOD

All Levels
A1. RDL (top down – take out of rack); 3010; 5 reps; rest 30sec; 4 sets
A2. 15 Russian KBS Heavy; rest 30sec; 4 sets
A3. FLR 60sec (use rings for added challenge or add weight to your back); 4 sets; rest 90sec

+

EMOM x 15mins
1st – 8 HR Push Ups (adv. clapping) + 10 Weighted Sit Ups
2nd – 12 OH Walking lunges
3rd – AD/Row 20sec Hard
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 AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Sept 19

WOD

All Levels
A. Hang Power Snatch x 2reps (above knee, below knee) – Every 45sec x 10 sets
+
AMRAP 10mins
2 Hang Power Snatch
4 Strict T2B (8 Hollow Rocks Sub)
2 Wall Walks

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

Wrench
A. Hang Clean; build to a 3RM (bar cannot drop out of hands)
B1. Front Rack Lunge; 10 steps; rest 90sec; 3 sets
B2. 6-10 Strict C2B Pull Ups; rest 90sec; 3 sets
C. Single Arm Farmers Carry; 15m Heavy as possible (load up farmers handles); 4 sets/arm
+
10min Z2 Airdyne

Metabolic

All Levels
A. Hang Power Snatch x 2reps (above knee, below knee) – Every 45sec x 10 sets
+
AMRAP 10mins
2 Hang Power Snatch
4 Strict T2B (8 Hollow Rocks Sub)
2 Wall Walks

+

AMRAP 10mins
2 Hang Power Clean
4 Strict Pullups
15 Situps

Out of Town WOD

AMRAP 10mins
2 Handstand or Inverted Pushups
4 Strict T2B (8 Hollow Rocks Sub)
2 Wall Walks

+

AMRAP 10mins
2 Strict Dips
4 Strict Pullups
15 Situps

Sat Sept 20

WOD

All Levels
A1. Pause Thrusters; 22X1; 5 reps; rest 90sec; 4 sets
A2. Single Arm Farmers Carry 30m/arm; heavy as you can; rest 90sec; 4 sets
+
For Time
9 Strict Pull Ups
5 Man Makers
12 Strict Pull Ups
4 Man Makers
15 Strict Pull Ups
3 Man Makers
+
Finisher
4min AMRAP – Abmat Sit Ups

Wrench
A. Power Snatch; build to a heavy single in 10mins
B. Power Snatch; 2reps @ 80% of part A; 4 sets rest as needed (not TnG reps)
C1. Push Press; 2-3reps; rest 30sec; 4 sets
C2. AMRAP Kipping HSPU; rest 2mins; 4 sets
+
Run 800m

Sun Sept 21

WOD

A. Run 400m, Rest 1 min x 4 sets.

4 sets:
B1. L-Pull-up AMRAP (-1) **
Rest 10 sec
B2. Handstand Hold AMSAP (-5)
Rest 10 sec
B3. AMRAP Ring Push-ups (-2)
Rest 2 min

C. 6 sets:
5 Burpee Box Jumps (step down)
12 Sit-ups AFAP
20 Sec Airdyne sprint upper body only
Rest 1 min

**scale to banded L-Pull up (sit in band) or BW Strict Pull-up

 

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s