TJ’s Gym Workouts for the Week of Nov 17th

IMG_6178

Warms my heart to see old-school work being done.  Nice job, Gally.

**Thanksgiving Day TJ’s Community Workout at Redwood High Track. 9-10:30am. Come be part of a longstanding tradition of a high-energy pre-turkey workout with your TJ’s Peeps. Family members are welcome! It’ll be a huge party out there! Speaking of huge parties…

**TJ’s Holiday Party: Saturday, December 13th 7pm at TJ’s Gym San Rafael. This is for active TJ’s members plus one significant other. We do it up–transform the gym, bring in the great Lisa Hines to cater, and we celebrate all of the goodness going on around here. Don’t miss this, People!

Take a few minutes to read Psychologywod’s latest feel-good article:

In Defense of Youth Sports in America.

By Dr. Allison Belger

“Lately, there has been an abundance of articles in social media documenting what is wrong with youth sports. Parents, coaches, doctors, and bloggers, alike are focusing on problems with organized sports for young people in America. These articles often show up in my news feeds, shared and promoted by some of my closest and most respected friends. While I frequently agree with what I read, part of me is left thinking about how different and positive my experience has been as a coach and parent of children actively engaged in organized sports….”Read more

**This week is a tester week for All Levels and Wrench followers. We encourage you to write down your results for your own records, and we will also have our community Google doc on screens in classes, so you can add your data to our collection.  The numbers will help guide our programming over time and will also serve as your current baseline against which you’ll be able to compare your results next time we test these same movements and workouts, which will be some time in January or February. Give it your all, and be sure to get lots of rest in between workouts, as these efforts can be draining if you’re not used to going 100 percent!

Mon Nov 17

WOD

All Levels
A. Squat Clean – build to 1RM
B. Front Squat – build to 1RM
+
3 Rounds for Time
Run 400m
21 KBS 53/35
12 Pull Ups

Wrench
A. Back Squat; Build to a 1RM @ 30X0
rest 5mins after last attempt
B. Back Squat AMRAP @ 85% of 1RM from part A – @ 30X0 tempo
+
For Time @ 100%
30 Thrusters 95#/65#
500m Row

Metabolic

Same As All Levels

+

50,40,30,20,10 reps of:

Double Unders and Situps

Out of Town WOD

3 Rounds for Time
Run 400m
21 Sprawls
12 Pull Ups

+

50,40,30,20,10 reps of:

Double Unders and Situps

Tues Nov 18

WOD

All Levels
A. Deadlift – build to a 1Rm safely
+
For Time
100 Turkish Get Ups (44/26)
*30min Time Cap
scaled weights women 18, mens 35

Wrench
A. Power Clean – build to a 1RM
B. Close Grip Bench Press – build to a 1RM
+
2k Row Time Trial

Out of Town WOD

100 Burpees

+ Walking Lunge Steps

Wed Nov 18

WOD

All Levels
A. Press – build to a 1RM
B. Weighted Pull Up – build to a 1RM with pronated grip
+
5min AMRAP
3 Strict Pull Ups
6 Push Ups
+
For Time
Row 500m

Wrench
For Time @ 100%
15-12-9
Power Clean 115#/75#
Buprees
rest 20mins x 2 sets

Strength

Strength
A. Front Squats; Build to a tough 2reps
B. Push Press Build to a heavy single
90sec rest
5 sets
C.Weighted Pull ups; 1 (15sec rest between singles) building
3mins rest
3 sets
D. Dip support 25-45sec
Ran

Metabolic

5min AMRAP
3 Strict Pull Ups
6 Push Ups

+

5min AMRAP
10 Walking Lunge Steps
6 Toes 2 Bar

+

5min AMRAP
6 Pushups
10 Squats

Out of Town WOD

Same as Metabolic

Thurs Nov 19

WOD

All Levels
A. Power Clean – find your 1RM
B. Close Grip Bench Press – find your 1RM
+
3 Rounds for Time
25 KBS 53/35
25 Burpees
*scaled mens 44lbs womens 26lbs

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 Situps
1minJumping Jacks
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Nov 20

WOD

All Levels
A. Front Squat – Build to a 1Rm
+
“Karen”
150 Wall balls for time
Women RX – 14lbs ball to 9 feet
Mens RX – 20lb ball to 10 feet
Womens Scaled – 10lb ball to 9 feet
Mens Scaled – 14lb ball to 10 feet

Wrench
A. OHS – build to a 10RM
+
50 TTB for Time
+
For Time
500m Row
rest 90sec in straps
500m Row
*use interval feature and record exact splits

Metabolic

A. Front Squat – Build to a 1Rm
+
“Karen”
150 Wall balls for time (Every 3 minutes Run or Row  200/150m)
Women RX – 14lbs ball to 9 feet
Mens RX – 20lb ball to 10 feet
Womens Scaled – 10lb ball to 9 feet
Mens Scaled – 14lb ball to 10 feet

Out of Town WOD

AMRAP in 20 min

5 Pullups

10 Pushups

15 Squats

Sat Nov 21

WOD

All Levels
45min AMRAP
Row 1000m or Run 800m (must choose one and stick with it)
9 Wall Walks
200m Farmers Carry (70/44)
36 Double Unders
*scored as total reps completed (count 800m run and 1000m row and 200m farmers carry as 1 rep)

Wrench
Scapular Strength Testing – using 10% of your close grip bench score from Wednesday perfrom the following 3 exercises for AMRAP score at 30X0 Tempo on both arms
A. Powell Raise
B. DB External Roation
C. Trap 3 Raise
+
*record number of reps for each arm on all 3 movements
+
AMRAP 12mins
150 wall balls (20/10′, 14/9′)
90 double unders
30 Muscle Ups

Sun Nov 22

WOD

 

 

About tjsgym

Owner of TJ's Gym
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