TJ’s Gym Workouts for the Week of Dec 15

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A collection of a few of our past Athletes of the Year. Plus a party crasher or two at the end there.

Someone told me last night at the party that through the gym community he made a professional connection that will change his family’s life forever.  That’s what this is all about. Too tired to write much more, but suffice it to say, that was one rockin’ party and Allison, Marcus, and I couldn’t imagine a better group of people to have in our lives. Thank you for another wonderful and crazy year!

2014-15 TJ’s Gym Athletes of the Year:

Mill Valley: Victoria Argumedo and Steve Crane

Corte Madera: JJ Freitag and Jordan Lavinsky

San Rafael: Bridget Peterson and Dave Davidson

These are all people who embody the best of what the TJ’s community is all about. Congratulations to you all!

HOLIDAY SCHEDULE:

We will be open throughout Hannukah!

Xmas Eve and New Years Eve: Normal schedule except: 12 pm will be the last hour of the day in SR, Open Gym 9:30- 12:30 will be the last hour of the day in CM, and 3pm class will be the last hour of the day in MV

Dec 25 and Jan 1 CLOSED

Dec 26 and Jan 2:

8am and 9am classes in MV and SR. 8:30am in CM.

Mon Dec 15

WOD

All Levels
A1. Press 2-3reps heavy; rest 15sec; x 4
A2. DB Press; 10reps; rest 2mins x 4
B1. Wtd Pull Up; 2,2,2; rest 15sec
B2. Chest Supported Row; 20X0; 8,8,8 reps; rest 90sec
+
For Time @ 100%
Row 300m
12 Burpee Over Erg
Row 300m

rest as needed

For Time @ 100%
15 Push Press 95/65
15/12 Calorie Airdyne
15 KBS 70/53
100m Run
15 Thrusters 95/65
15/12 Calorie Airdyne
*pick a weight for push press and thruster that you can go unbroken with

Wrench
A. Front Squat; 20X1; 2.2; rest 15sec/rest 3mins
B1. Supinated WTD Pull Up; 3 tough; rest 30sec x 3
B2. Ring Row; AMRAP; rest 30sec x 3
B3. Single Arm Farmers Carry 15m/arm HEAVY; rest 90sec x 3
+
3 Sets @ Consistent high effort
Row 15 Cals
10 C2B
Run 100m
15 Wall Balls (30/20)
rest walk 2mins

Out of Town WOD

Run 300m

15 Burpees

Rest 1 min x5

Tues Dec 16

WOD

All Levels
A. 1-1/4 Back Squat; 3,3,3,3; rest 2mins
B. Every 20sec x 9mins; 1 Squat Clean moderate
+
5min AMRAP
Run 300m
– then as many reps in the remaining time
7 HPC 95/65
7 Hand Release Push Ups
5min AMRAP
Row 300m
– then as many reps in remaining time
5 Box Jump Step Down 24/20
5 T2B

*this is one continuous 10min AMRAP – can be performed in either order for class efficiency. at 5min mark athletes either run or row to begin the next AMRAP

Wrench
A. Push Press (hold 3sec Overhead); 5,4,3,3,2; rest 2mins
B. EMOM x 8mins; HSPU (same rep count as last week) + 15 Double Unders
+
EMOM x 10mins
Odd – Single Arm OH DB Carry (60/40lbs) 20m/arm
Even – 6-10 Unbroken T2B
+
3 Sets @ 100%
7 HP TnG Fast (115/75)
7 Burpee Box Jump (20/16)
Airdyne 25sec Hard
rest walk full recovery

Out of Town WOD

EMOM x 10mins
Odd – AMRAP Pushups
Even – 6-10 Unbroken T2B

EMOM x 10mins
Odd – 16 Walking Lunge Steps
Even – 6-10 Unbroken Pullups

Wed Dec 17

WOD

All Levels
A1. Good Morning 2211; 4-6reps; rest 60sec
A2. Single Arm Farmers Carry Heavy 20m/arm x 4 sets; rest 90sec
+
4 Sets @ 85% consistent effort
Airdyne 20/16 Cals
20 Wall Balls
10 Strict Pull Ups
2 Wall Walks
rest walk 2:30
Wrench
A. Clean Pull + Hang Clean + Clean; rest 2mins x 5
B1. CGBP; 2.2.2 x 3 sets (rest 15sec/rest 90sec)
B2. Hip Extension GHD; 15 reps; rest 90sec (add DB across chest)
+
Row 500m (Original pace -1sec)
rest walk 2:30m x 7 sets

Strength

A. 16min EMOM;
1st: Deadlift @85% x 1
2nd DB Bench Press x 1-3reps 30×1
4 sets;
B1. DB Box Jumps W/step down 5-8reps (challenging height/weight selection)
60sec
B2. KB/DB Bat Wing Row 6-8reps 30×1
2mins rest
C. 30 DB burpees for time

 

Out of Town WOD

6 Sets @ 85% consistent effort
Machine 20/16 Cals or Run 200m
20 Jumping Squats
10 Strict Pull Ups
2 Wall Walks
rest walk 2:30

Thurs Dec 18

WOD

All Levels
A. 2 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets; rest 90sec
+
3 sets @ 97%
7 Hang Power Snatch
7 Burpee Box jump (20/16)
Airdyne 30sec Hard
Rest walk 3mins
+
3 sets @ 97%
10 DB Push Press Hard
6 DB Burpees (same DB’s)
Row 35sec
rest walk 3mins
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

1min Box Step Ups
1min Sprawl
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

 

Fri Dec 19

WOD

All Levels
A1. Rear Foot Elevated Split Squat (4-8″ rise on rear foot); 2010; 8reps/leg x 4 sets; rest 60sec
A2. Pull Up; 20X0; 8-10reps; rest 60sec x 4
+
Every 45sec x 10 sets – Back Squat 75% x 2 reps
+
For Time
10-9-8-7-6-5-4-3-2-1
Renegade Row
1-2-3-4-5-6-7-8-9-10
Box Jump Step Down 24/20
Wrench
A. Front Squat; 8 reps @ 55% AFAP From Floor; rest 75sec x 4 sets
*focus on speed out of the bottom
B. OHS @ 22X1 + OHS; rest 2mins x 4 sets
+
EMOM x 10mins
Odd – 3 Hang Snatch + 3 OHS – moderate
Even – 5 HSPU (hold 2sec at top of each rep)

rest as needed

Row 30sec @ 97%
rest walk 3:30 x 3

Sat Dec 20

WOD

All Levels
A. Close Grip Bench Press; 20X0; 10,10,10,10; rest 2-3mins
+
6min AMRAP
6 KBS (70/53)
6 Goblet Squats (70/53)
100m Run
rest 3mins
6min AMRAP
8 DB Push Press
8 DB Walking Lunges
16 Sit Ups
rest 3mins
6min AMARP
4 T2B
6 Push Up
8 Wall ball

rest as needed

Finisher = 4min AMRAP
Row 500m or Run 400m
– in remaining time –
AMRAP Burpees
Wrench
A. Split Jerk; 2,2,2,2,2; rest 2mins (build)
+
3 Sets @ 85% consistent effort
Airdyne 18/14
12 T2B
12 Ring Push Ups
8 DB Push Jerks 60/40lbs
rest 90sec
+
10min AMRAP
Row 50 Cals
40 KBS 70/53#
30 Wall Balls
20 Box Jump Step Down 30/24
10 Muscle Ups

Sun Dec 21

WOD

A1. Snatch Deadlift @ 2111 3-4 reps x 5 sets
A2. Turkish Get-up – build to a heavy set of 2 per side, alternating arms in 5 sets

C. EMOM x 15
1st: 50m Offset Farmer’s Carry – one weight overhead, one weight at side, switch ea. 25m
2nd: 2-4 wall walks – aim for no more than 30 sec of work
3rd: 12 Front Rack Walking Lunge steps (45/25 DBs)

 

 

About tjsgym

Owner of TJ's Gym
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