TJ’s Gym WOD’s for the week of Oct 20th

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Looks like we’ve got another coach in the ranks.  Diamond Dan Felling has become the latest intern to receive his Coach title, and he is already leaving his mark.  In the picture above, for example, he has captured the attention of a couple of regular mouth-breathers, and they appear to be completely enthralled with the depth and breadth of Dan’s fitness knowledge.  Congratulations, Dan, and welcome aboard.

RODEO NEWS:

There’s still time to register for the best day of the year!  Here’s all of the Rodeo info you need for registering. PLEASE REGISTER NO LATER THAN SUNDAY, OCTOBER 26th. Don’t miss out on the fun!  REGISTER NOW!

Speaking of the Rodeo, check out one of our two lead sponsors:  PARALLEL ADVISORS:

“Parallel Advisors Wealth Management: We work in parallel with you. As a registered investment advisor, we have a fiduciary responsibility to work in your best interests, toward your specific goals. Unlike brokerage firms, which are held to a lesser regulatory standard and partial to proprietary products, we have the freedom to choose investments and resources that best meet your objectives. As a principal-owned firm, our interests and opportunities are aligned with yours.”

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*Reminder about signing in to classes: Please help our coaches by remembering to sign in to the computer attendance system when you come to class!  THANK YOU!

*Dr. Allison is back at it at Psychologywod.com this week, with a great article called The Slippery Slope of the “Things Could Always be Worse” Perspective. 

Mon Oct 20th

WOD

All Levels
A1. Top Down RDL; 3011; 4-6reps; rest 60sec x 4sets
A2. Tall Box Jump 3-5 reps; rest 90sec x 4sets

+
4 Sets @ Sprint Effort
20sec – Russian KBS
10sec – Rest
20sec – Burpees
10sec – Rest
20sec – Airdyne Sprint
rest 2:30

Wrench
A. Back Squat 20X1; 3,2,1,3; rest 2mins
B. Snatch + Snatch Balance + OHS; 4 sets; rest 2mins
+
For Time
21-15-9
Row Cals
Wall Balls 20/14
Box Jump Step Down 24/20

**Allison’s notes:  For those looking  for a greater metcon effect and/or more bodyweight work, skip the tall box jumps or sub in 15 Hollow Rocks.  Then, increase the conditioning to 6 sets and cut down the rest between sets to 90 seconds or 2 minutes.

Metabolic

All Levels
A1. Top Down RDL; 3011; 4-6reps; rest 60sec x 4sets
A2. Tall Box Jump 3-5 reps; rest 90sec x 4sets

+
4 Rds
30sec – Russian KBS
60sec – Burpees
90sec – Airdyne
500m Row

Out of Town WOD

4 Rds
30sec – Russian KBS
60sec – Burpees
90sec – Airdyne
500m Row

Tues Oct 21

WOD

All Levels
A1. Weighted Dip; 5 reps; rest 30sec; 3sets
A2. Wtd Strict pull up; 5 reps; rest 30sec; 3 sets
A3. DB Single Arm Row; 10reps/arm; rest 90sec; 3 sets

+
3 Sets @ high effort
Row 250m
rest 15sec
50m Farmers Carry Heavy
rest 15sec
5 Man Makers
rest 90sec

**Allison’s Notes:  Add 250m Row/Run after each set of the conditioning for increased metcon

Wrench
A. Power Clean + Split Jerk; 2,2,1,1,1; rest 2mins
B. 50 C2B Pull Ups for Time

+
For Max Meters
Row 30sec All Out
rest 30sec
4 sets
+
rest as needed
+

For Max Cals
Airdyne 30sec All Out
rest 30sec x 2 sets

Out of Town WOD

5 Sets @ high effort
Run 250m
rest 15sec
5 Wall Walks
rest 15sec
10 Burpees

Rest 15 sec

Run 250m again
rest 90sec

Wed Oct 22

WOD

All Levels
A. EMOM x 6mins
6 Push Press (add weight with each set)
+
5 Sets @ 85%
Airydne 18/14 Cals
14 DB Step Ups
30m Bear Crawl
Run 200m
20 Anchored Sit Ups
rest walk 3-4min
*rotate the order of the movements on each set

**Allison’s Notes:  Sub 15 Sprawls for the Bear Crawls and try for 90% effort

Wrench
A. Banded Deadlift; 11X1; 6,6,6,6; rest 2mins
+
30min EMOM
1st – 5 HPC (135/95) + 5 Burpee Over Barbells
2nd – Cross Walk 40m (switch arms half way)

3rd – Airdyne 30sec Moderate Effort

Strength

Metabolic

5 Sets @ 85%
18/14 Cals AD
14 Step Ups
30m Bear Crawl
Run 200m
20 Anchored Sit Ups

*rotate the order of the movements on each set

Out of Town WOD

5 Sets @ 85%
18 Sprawls
14 Step Ups
30m Bear Crawl
Run 200m
20 Anchored Sit Ups

Thurs Oct 23

WOD

All Levels
A1. Back Squat; 10,8,6; rest 45sec; 3 sets
A2. Ring Rows; 10-12reps; rest 45sec; 3 sets
+
For Time
Row 100m
10 Wall Balls
8 Burpees
10 Wall Balls
Row 100m
rest walk 3-4mins x 3 sets

*Allison’s notes: Do 4 sets and rest 2:30 between sets

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

RTW
1min Situps
1min Sprawl
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Oct 24

WOD

All Levels
A. Clean Deadlift; 3121; 3-4reps; rest 90sec x 3 sets (focus on good position for power cleans in part B)
B. Power Clean; 3,3,3,3; rest 90sec
+
10min AMRAP
3 HPC (moderate)
6 Dips
9 Box Step Up/ Step Down or Box Jump Step Down
12 Calories Row/Airdyne

*Allison’s notes: If you can’t do 6 dips unbroken, be sure to choose a sub that will allow you to do all reps without a rest, so you can keep moving.

Wrench
A. Clean + 3 Front Squat + Jerk; build to a max in this complex with good form
B1. Pendlay Row; 4-6reps heavy; rest 30sec; 3 sets
B2. AMRAP Strict Pull Up; rest 2mins; 3 sets
+
Aerobic Efforts
30sec AD @ 90%
30sec AD @ 50%
x20 sets
*attempt to match wattage/rpm from previous weeks

Metabolic

All Levels
A. Clean Deadlift; 3121; 3-4reps; rest 90sec x 3 sets (focus on good position for power cleans in part B)
B. Power Clean; 3,3,3,3; rest 90sec
+
20min AMRAP
3 HPC (moderate)
6 Dips
9 Box Jump Step Down
12 Calories Row/Airdyne

Run or Row 400m

Out of Town WOD

20min AMRAP
3 Wall Walks
6 Dips
9 Box Jump Step Down
400m Run

Sat Oct 25

WOD

All Levels
A1. Single Arm DB Push Press; 10/side; rest 30sec between sides; rest 30sec x 3 sets
A2. Side Bridge 45-60sec/side; rest 60sec; 3 sets
+
Partner Workout
AMRAP 4mins (alternate movements)
5 Burpees
5 KBS 53/35
5 DB Thrusters
rest 1min x 4 Sets

Wrench
A1. Press; 2-3reps; rest 60sec; 4 sets
A2. Push Press AMRAP (80% of PP max); rest 2mins; 4 sets
+
For Time
21-15-9
Deadlift 225/155
Ring Dips

Sun Oct 26

WOD

4 sets:
A1. Front Squat @ 32X1 3 reps
Rest 30 sec
A2. Wall Walk 3-5 reps
Rest 30 sec
A3. Renegade Row 8 reps
Rest 2 min

B. 7 sets:
3 Squat Cleans 135/105
5 Burpee Box Jumps 24/20″
Rest 30 sec

 

 

About tjsgym

Owner of TJ's Gym
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