TJ’s Gym WOD’s for the week of Sept. 29th

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OG’s all over the place this week.  These three have been coming to TJ’s Gym longer than anyone besides Patty.  They are originals, and there is much to be celebrating.  First off, Spencer turned 50!  Yes, boys, that’s what 50 can look like.  Eat right, train hard, and live happy.  Well done, Young Man.  Next, we have the team-to-beat at the Rodeo.  Dr. Doug and Mary Lou have teamed up, and it’s gonna be a riot.  A good riot–the kind you don’t want to miss, Rodeo style.

Registration for the Rodeo is LIVE, and you need to get yourself in there before Wednesday in order to get a cool event t-shirt in your size. Just do it.  We promise you’ll be glad you did.  Check out all of the registration details, including information about what perks you get, as well as the registration links, by GOING HERE!

gearorderNew TJ’s Gym Gear is coming to town–cool new styles and colors at great prices! You must pre-order and purchase online by Sept 30th. Just go here:

https://clients.mindbodyonline.com/classic/home?studioid=41511. Log in via your log-in and password, or create one if you’re new
2. Click “Online Store”
3. Click “Products”
4. Choose what you want–size and color
5. Pay with credit card in our system, or input a new one

*Non-TJ’s members will be charged $6 for shipping*

 

Mon Sept 29

WOD

All Levels
A1. Single Leg RDL; 30X0; 12 alternating reps; rest 60sec x 3sets
A2. Barbell Glute Bridge; 21X0; 5-7reps; rest 60sec x 3sets
A3. HS Hold 30-45sec; rest 90sec; 3sets
+
4 Sets @ 97%
10 Deadlifts at Moderate weight
200m Run
rest walk 3mins
*Sub Row 200, Airdyne 30sec
*3min is complete rest for these sets only if the effort is sufficientyly high (97%)
Wrench
A. Back Squat; 2 reps every 45sec x 10 sets; use 55-65% of 1Rm
B. 2 HPS + 2 Hang Squat Snatch; build to a tough complex
C. For Time – 15 Burpee Ring Muscle Ups
+
4 Sets Hard
5 TnG HPS (at weight per set)
5 Burpees
18sec AD @ 97%
rest 3-4mins

Metabolic

All Levels
A1. Single Leg RDL; 30X0; 12 alternating reps; rest 60sec x 3sets
A2. Barbell Glute Bridge; 21X0; 5-7reps; rest 60sec x 3sets
A3. HS Hold 30-45sec; rest 90sec; 3sets
+
4 Sets @ 97%
10 Deadlifts at Moderate weight
200m Run
rest walk 1mins

+

4 Sets @ 97%
10 KBS 64/44
15 Cal Row
rest walk 1mins

Out of Town WOD

4 Sets @ 97%
10 Sprawl
200m Run
rest walk 1mins

+

4 Sets @ 97%
20 Situps
200m Run
rest walk 1mins

Tues Sept 30

WOD

All Levels
A1. DB Bench Press; 30X1; 6-8reps; rest 90sec; 4sets
A2. Ring Row; AMRAP; rest 90sec; 4 sets
+
3 Sets @ high effort
Airdyne 20/15 Cals
rest 15sec
AMRAP Ring Push Ups (scale to floor)
rest 15sec
10 Burpee Broad Jumps for distance and speed
rest 90sec
+
60sec Airdyne for Max Cals

Wrench

A. Jerk Dip Squat @ 120% of best jerk; 2 reps; rest 90sec x 3 sets
B. Pause Split Jerk; build to a tough single
C.AMRAP Push Press in 30sec @ 135/85; rest 60sec x 3 sets

+
3 Sets @ 85% Aerobic Effort
Airdyne 25/20 Cals
10 Alternating DB Snatch (53/35)
4 Wall Walks
Run 200m
rest walk 3mins

Out of Town WOD
5 Sets @ high effort
50 Double Unders
rest 15sec
AMRAP Push Ups
rest 15sec
10 Burpee Broad Jumps for distance and speed
rest 90sec
+
60sec Mt Climbers for Max Reps

Wed Oct. 1

WOD

All Levels
EMOM x 10mins
Odd – 3 Push press + 2 Push Jerk
Even – 30sec FLR on Rings
+
4 Sets @ 85%
Row 250m
16 Overhead Walking Lunges (plate)
3 Wall Walks
10 KBS
40 Double Unders (100 Single Unders)
rest walk 2:30

Coaches Notes – the weights for the EMOM will likely stay the same throughout. Have the class warm up the PP+PJ sufficiently and have them work with a moderately challenging weight. The training here is to see how a fatigued midline will impact their OH pushing and hip speed. Conditioning is Aerobic in nature so keep clients from red lining.

Wrench
A. Deadlift; build to heavy set of 3 with 11X0 tempo (must pause at the floor and reset for each rep)
+
50 HSPU for time (8min time cap)
+
EMOM x 20mins
1st – 15 KBS 70/53
2nd – 5 Ring Dips + 20 Double Unders
3rd – 8 Box Jump Step Down 30/24″
4th – 12/7 Cals Row

Strength

3 sets
A. Front Squats; 60sec Amrap (60-65%)
3min Rest

4 sets
B. Alt. DB/KB Strict Press 12-16reps
90-120sec rest

4 sets
C. Chinese DB/KB One Arm Row 6-8rep/arm
90-120sec rest

3 sets
D. Dead Hang – Amsap
60sec Rest

Metabolic

EMOM x 10mins
Odd – 3 Push press + 2 Push Jerk
Even – 30sec FLR on Rings
+
6 Sets @ 85%
Row 250m
16 Overhead Walking Lunges (plate)
3 Wall Walks
10 KBS
40 Double Unders (100 Single Unders)
rest walk :30sec

Out of Town WOD

EMOM x 10mins
Odd – 3 Wall Walks
Even – 30sec Plank
+
6 Sets @ 85%
Run 250m
16 Walking Lunges
10 Box Jumps
40 Double Unders (100 Single Unders)
rest walk :30sec

Thurs Oct 2

WOD

All Levels
A1. Overhead Squat; 21X1; 5reps; rest 60sec; 4 sets
A2. Wtd Strict Pull UP; 3-5reps; rest 120sec; 4 sets
+
4 Sets @ 97%
5 Front squats (depending on comfort with clean either take from floor or racks – add weight per set)
10 Tuck Jumps
15sec Airdyne Sprint
rest 3mins

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

:30 sec Situps
:30sec  Hang
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Oct 3

WOD

All Levels
A. Power Clean – 1.1.1 x 4 sets (rest 10sec between singles/rest 2mins between sets) aim to work between 75-85% of 1RM from last week
B. Top Down RDL; 4-6reps; 30X1; 3 sets; rest 2mins
+

12 minute Ascending AMRAP
3, 6, 9, 12, 15, 18, 21….
Push Up
Box Jump Step Down

Wrench

A1. Clean; 2,2,1,1,1; rest 30sec
A2. AMRAP Ring Muscle UPs; rest 3mins; 5 sets
B. Bulgarian Split Squat; build to an 8RM on each leg at 30X0 tempo
C. Single Arm Farmers Carry; 10m Heavy as possible (load up farmers handles); 4 sets/arm (increase load from last week)

Aerobic Efforts
30sec AD @ 90%
30sec AD @ 50%
x14 sets

Metabolic

A. Power Clean – 1.1.1 x 4 sets (rest 10sec between singles/rest 2mins between sets) aim to work between 75-85% of 1RM from last week
B. Top Down RDL; 4-6reps; 30X1; 3 sets; rest 2mins
+

20 minute Ascending then Descending Rep Scheme.  At 10 min start Descending and try to get back to 3 reps by 20 min.
3, 6, 9, 12, 15, 18, 21….
Push Up
Box Jump Step Down

Cals on AD

Out of Town WOD

20 minute Ascending then Descending Rep Scheme. At 10 min start Descending and try to get back to 3 reps by 20 min.
3, 6, 9, 12, 15, 18, 21….
Push Up
Box Jump Step Down

Situp

Sat Oct 4

WOD

All Levels
A1. Half Kneeling DB Press; 21X1; 5-7/arm; rest 30sec between arms; rest 30sec x 4 sets
A2. Ring Suport Hold; 20-40sec (scale to dip bars); rst 90sec; 4 sets
+
Partner Workout (must alternate movements every round)
20min AMRAP
Row 250m or Airdyne 15/12 Cals
14 Wall Balls
10 Burpees jump to 6″ target
50m Farmers Carry Heavy
10 Hang Power Cleans (aim for weight that is unbroken on early rounds)
*one partner performs each movement while other rests, must alternate every movement for the duration of the ARMAP.

Wrench
A1. Clean Grip RDL@ 32X1 3-5 reps; rest 30sec x4
A2. GH Raise 5-7 reps; rest 2min x4
B.Incline Bench Press; 3-5reps; rest 2mins; 3 sets
+
“Helen”
3 ROunds for Time
400m Run
21 KBS 53/35
12 Pull Ups

Sun Oct 5

WOD

A. Run 400m, medium pace; rest as needed. Run 400m @ 100% x 1 set for a best time.

4 sets:
B1. Strict Lean-Away Chin-up 4-8 reps
Rest 30 sec
B2. Wall Walk 2-4 reps
Rest 30 sec
B3. AMRAP Ring Push-ups (-2)
Rest 2 min

C. 4 sets:
10 DB Thrusters 45/25
Bike 18/14 cals
Rest 60 sec

About tjsgym

Owner of TJ's Gym
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