TJ’s Gym Workouts for the Week Nov 24th

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Here’s a shot of most of last year’s crew at our annual Thanksgiving Day workout at Redwood track. We will do it again this Thursday at 9am. Friends and family are welcome. Just give Allison a heads up by email if you’re planning on bringing a non-TJ’s member to workout.

**Revised Schedule for Friday, November 28:

San Rafael:  7:30, 8:30, 9:30 Anthony

Corte Madera 8:00 TJ

Mill Valley 7:30, 8:30 Shanna

** Please vote for Juggling for Jude for feel-good sports story of the year, so she can donate the prize money to St. Jude Children’s Hospital. It takes 10 seconds to vote. For real! Just scroll all the way down, click the bubble next to Juggling for Jude, enter your email address, and click VOTE. Voting ends November 30th. Thank you!

TJ’s Gym Testing 11-20-14

**The link above will take you to the document showing the data that was compiled from the tester workouts completed last week.  It’s a great snapshot of a portion of our community who input testing results.  Huge thank you to Marcus for working through the data and designing our next few weeks of programming based on the trends that emerged.

**I’ve had many requests coming in for goal-planning sessions.  I’m always happy to do these, but I need something from you, first.  I need that well-defined goal.  I need you to think long and hard about what you want.  What’s going to happen next is that I’m going to beat it up, push it around, bend and stretch it.  I want to know if you are fully on board with the goal you’ve defined. Then we get going.  Sound good?

Mon. Nov 24th

WOD

All Levels

A1. Press; 2reps heavy; rest 20sec x 4
A2. DB Push Press; 8-12reps; rest 2mins x 4
B. Wtd Pull Up; 2,2,2,2,1,1,1,1; rest 45sec
+
For Time @ 100%
20 KB SDHP Unbroken
Row 500m

rest as needed

For Time @ 100%
15 Cal Airdyne
12 Burpees
12 KBS
9 Burpee
9 KBS
6 Burpees
6 KBS

Wrench

A1. Front Squat; 30X1; 5,5,5,5; rest 2mins
A2. Strict WTD Pull Up; 31X0; 3-4reps; rest 2mins x 4
B. Pendlay Row; 20X0; 6-9reps; rest 90sec x 3
+
3 Sets @ 80%,85%,90%
Airdyne 30/24 Cals
20 Wall Balls
15 T2B
rest walk 3mins

Metabolic

15 Cal Airdyne
12 Burpees
12 KBS
9 Burpee
9 KBS
6 Burpees
6 KBS

x3

Out of Town WOD

A1.Push up AMRAP; rest 20sec x 4
A2. Pullup AMRAP

Rest 90 sec x 4 sets
+
For Time @ 100%
20 KB SDHP Unbroken
Row 500m

rest as needed

For Time @ 100%
15 Cal Airdyne
12 Burpees
12 KBS
9 Burpee
9 KBS
6 Burpees
6 KBS

 

Tues Nov 25

WOD

All Levels

A. Back Squat; 22X1; 4-6reps; rest 2mins x 4 sets
B. EMOM x 8mins – Squat Clean 3 Reps (work around 60-70% effort)
+
8mins AMRAP
3 Front Squats
3 T2B
6 Front Squats
6 T2B
9 Front Squats
9 T2B
12,12….
15,15….
*every 2mins beginning at 0:00 you must complete 2 Wall Walks

Wrench
Notes – OH CP + HSPU Skill + EMOM w/ Shoulder Eduracne/Stability + MM LP/LE Sets 3-4
A. Push Jerk; 1.1.1; build to a tough cluster (rest 10sec with bar on rack between singles)
B. HSPU; AMRAP Unbroken; rest 90sec x 3 sets
+
EMOM x 10mins
Odd – Single Arm Farmers Carry heavy 10m/arm
Even – 3 Wall Walks
+
3 Sets @ 100%
10 Burpees AFAP
Airdyne 20sec
rest walk 3:00

Out of Town WOD

12mins AMRAP
3 Squats
3 T2B
6 Front Squats
6 T2B
9 Front Squats
9 T2B
12,12….
15,15….
*every 2mins beginning at 0:00 you must complete 2 Wall Walks

Wed Nov 26

WOD

All Levels

A1. Snatch Grip RDL; 3010; 5-7reps x 4 sets; rest 90sec
A2. Ring Row; AMRAP Unbroken x4 sets; rest 90sec
+
4 Sets @ 80%, 85%, 90%, 95%
Run 300m
12 KBS Tough
8 Pull Ups
20 Double Unders
rest walk 2:30

Wrench
Notes – Knee Flexion w 2nd/3rd Pull Clean Skill + CP Slow Bend + Horz Push CP + Row MAP 3 Sustain
A. Segmented Clean Deadlift + Clean Pull + hagn Clean (above knee); every 90sec x 5 sets; build
B1. Close Grip Bench Press; 2010; 8-10reps x 3sets; rest 90sec
B2. RDL; 3111; 3-4reps x 3; rest 90sec
+
Row 500m @ 2k Pace + 2sec to 500m average
rest walk 2:30m x 5 sets

Strength

Strength
A. Front Squats; Build to a 1rep max
B. Push Press Build to a 1rep max
90sec rest
C.Weighted Pull up build to a 1rm
3 sets
D. Dip support Amrap
Ran

Metabolic

5Rds
Run 300m
12 KBS Tough
8 Pull Ups
20 Double Unders

Out of Town WOD

4 Sets @ 80%, 85%, 90%, 95%
Run 300m
12 Burpees
8 Pull Ups
20 Double Unders
rest walk 2:30

Thurs Nov 27

WOD

All Levels
Happy Thanksgiving!

Wrench –
MAKE UP DAY
-or-
Active Recovery Work
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Out of Town WOD

Fri Nov 28

WOD

All Levels & Wrench
Filthy 50
50 Box Jumps
50 Jumping Pull Ups
50 KBS 35#
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Back Extensions (sub sit ups)
50 Wall Balls
50 Burpees
50 Double Unders
*40min Time Cap

Metabolic

Same As ALL and Wrench

Out of Town WOD

All Levels & Wrench
Filthy 50
50 Box Jumps
50 Jumping Pull Ups
50 Jumping Jacks
50 Walking Lunges
50 K2E
50 Knee Pushups
50 Situps
50 Jumping Squats
50 Burpees
50 Double Unders
*40min Time Cap

Sat Nov 29

WOD

All Levels

A. Close Grip Bench Press; 2reps; rest 60sec x 6 sets (build a little)
+
5min AMRAP
7 Wall Balls
5 T2B
rest 3mins
5min AMRAP
8 DB Push Press
8 Sit Ups
16 Double Unders
5min AMRAP
5 KBS
5 Burpees

rest as needed

For Time @ 95%
Row 1k
or
Airdyne 1.5miles

Wrench
Notes – Hip Speed UB Push Ver t+ UB Muscle Endurance Push/Pull + AMRAP High Turnover
A. PC + 3 Push Press + 1 Push Jerk; Every 90sec x 5 sets (build moderate)
+
3 Sets @ 85% consistent effort
3-6 Unbroken Muscle Ups
Heavy Farmers Carry 50m
10 Unbroken DB Push Press
rest 90sec
+
10min AMRAP
50 KBS 53/35
40 Thrusters 95/65
30 Power Cleans 115/75
20 GHD Sit Ups

Sun Nov 30

WOD

4 sets:
A. Power Clean + Shoulder to OH, 2 reps EMOM x 8 min; add load per min.

3 sets:
B1. 5 Box Jumps tall w/ step down
Rest 15 sec
B2. Deficit Clap Push-up 5-12 reps*
Rest 90 sec

B. 40 sec of work:
5 Shoulder to OH 135/95 (“Wrench” 155/105)
+ AMRAP Row cals before 40 sec is up.
Rest 60 sec x 6 sets

* Athletes may scale to deficit push-up (no clap), or regular push-ups as needed.

 

About tjsgym

Owner of TJ's Gym
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