TJ’s Gym Workouts for the Week of Dec 22

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Mon Dec 22

Happy Hanukah and Merry Christmas to Everyone!

No classes Christmas Day and New Year’s Day.

Dec 24th and Dec 31st:

Last class of day in San Rafael is 12:00

Last Class of day in Mill Valley is 3:00

Last Class of day in Corte Madera is 8:30 and 9:30-12:30 Open Gym

Friday, Dec 26th:

San Rafael 8 and 9 am only; Corte Madera 8:30am only; Mill Valley 8 and 9am only

WOD

All Levels
A1. Press – build to a heavy single in 8mins)
A2. Seated DB Press; 20X1; 6-8reps; rest 30sec x 3
B1. Wtd Supinated Strict Pull Up; 2-3; rest 30sec x 3
B2. Single Arm DB/KB Row Heavy; 3-5reps/arm; rest 90sec x 3
+
For Time @ 100%
20 DB Thrusters (40/25)
Row 500m

rest as needed

For Time @ 100%
20 Russian KBS 70/53
Run 100m
10 Burpees
Airdyne 15/12 Cals
15 Russian KBS 70/53
Run 100m
10 Burpees
Wrench
A. Front Squat; 20X1; 1.1.1 x 4; rest 15sec/rest 3mins
B1. Wtd Pull Up 30X1 (pause with chin over bar); 2reps heavy; rest 45sec x 3
B2. 1 Legless Rope Climb; rest 45sec x 3
B3. Fat Bar Pendlay Row; 20X0; 3-5reps; rest 2mins x 3
+
3 Sets @ Consistent high effort
Airdyne 15 Cals
9 Thrusters 115/75
Run 100m
2-5 Muscle Ups Unbroken
rest walk 2mins

Out of Town WOD

20 Sprawls
Run 100m
10 Burpees Box Jump
Run 100m
15 Sprawls
Run 100m
10 Burpees

3 Rds

Tues Dec 23

WOD

All Levels
A. Back Squat; 2.2; rest 15sec/rest 2mins x 4 sets
B. EMOM x 8mins – 2 Squat Cleans + 2 Thrusters (moderate)
+
3min AMRAP @ 90%
5 HPC 95/65
5 Push ups
5 T2B (sub 5 Slam balls for those who are losing speed on T2B)
rest 1min x 3

Wrench

A. Push Press (hold 5sec Overhead); 2,2,1,1; rest 2-3mins
+
EMOM x 15mins
1st – HSPU (add 1-2 from last weeks rep count)
2nd – 6-8 T2B + 20 Double Unders
3rd – 30m Cross Walk (switch arms halfway at 15m)
+
3 Sets @ 100%
8 Tng HPC – 135/95
8 burpee to 6″ AFAP
30 sec HARD effort on AD
rest walk full recovery

Out of Town WOD

3min AMRAP @ 90%
5 Dips
5 Push ups
5 T2B (sub 5 Slam balls for those who are losing speed on T2B)
rest 1min x 5

Wed Dec 24

WOD

All Levels
A1. Good Morning 3010; 4-6reps; rest 60sec x 4 sets
A2. Ring Row; AMRAP; rest 90sec x 4 sets
+
Every 5mins x 4 Sets
Row 250m/200m
25 Air Squats
20 Sit Ups
15 Push Ups

Wrench

A. 3 Hang Clean Pull (below knee) + Hang Clean; (none of the reps are TnG, reset for each); rest 2mins x 5
*focus on speed getting under the bar after you have fatigued your pull with the 3x hang clean pulls
B1. CGBP; 1.1.1.1 x 3 sets (rest 15sec/rest 90sec)
B2. Hip Extension GHD; 18 reps; rest 90sec (add DB across chest)
+
Row 500m (Original pace -2sec)
rest walk 2:00m x 7 sets
take 5min break after set 4

Strength

A. Bench Press; Heavy Single (not a max)
4 sets
B1. BB Bentover Row 6-8reps 20×1
60sec rest
B2. Dips 6-8reps  30×1
60sec rest
B3. DB Box Jump w/step down 4-6reps (increase DB Wt.)
2mins rest
3 sets
C. DB RDL’s (Heavy) 8-12reps
45-60sec rest

 

Out of Town WOD

Every 5mins x 6 Sets
Run or Machine 250m/200m
25 Air Squats
20 Sit Ups
15 Push Ups

Thurs Dec 25

WOD

Merry Christmas!  Gyms Are Closed

Out of Town WOD

  • Kick to Handstand or HSPU
  • 2 High Box Step Ups
  • 3 Burpees
  • 4 Pull-ups
  • 5 Box Jumps
  • 6 Air Squats
  • 7 Sprawls
  • 8 Jumping Dips or Regular Dips or Bench Dips
  • 9 Push Ups
  • 60 Sec Plank Hold
  • 11 AbMat Sit Ups
  • 12 Weighted Front Squats using something heavy around the house

Fri Dec 26

WOD

All Levels

A1. Rear Foot Elevated Split Squat (4-8″ rise on rear foot); 30X1; 6reps/leg x 4 sets; rest 60sec
A2. Strict T2B (leg raise); 6-10reps; rest 60sec x 4
+
Every 30sec x 12 Sets – back squat 2 reps moderate
+
For Time
12-9-6-3
Burpee Pull Ups
Renegade Rows 35/20

Wrench

A. 30sec Timer; 5 Squat Cleans + AMRAP Front Squats in time remaining; rest 2mins x 4 sets (begin with 115/75 and build each set)
B. OHS @ 31X1; build to a tough double
+
EMOM x 10mins
Odd – 3 HPS + 2 HS (moderate)
Even – 30sec AMRAP HSPU

rest as needed

Row 35sec @ 97%
rest walk 3:25 x 3

Out of Town WOD

For Time
12-9-6-3-6-9-12
Burpee Pull Ups
Handstand Shoulder Touches

Every 2 min Run 100m

Sat Dec 27

WOD

All Levels
A. CGBP; 5,3,2,5,3,1; rest 2-3mins
+
7min AMRAP
10 KBS 53/35
10 Walking Lunges
100m Run
rest 3mins
7min AMRAP
5 Push Press 95/65
5 DL 95/65
10/8 Cal Airdyne
rest 3mins
7min AMARP
5 Wall Balls
5 KB SDHP
Row 100m

Wrench

A. Build to a max in the complex; 3 Push Press + 3 Push Jerk + 3 Split Jerk
+
3 Sets @ 85% consistent effort
Row 12/9 Cals
9 T2B
6 Ring Dips (hold 1sec at bottom()
3 Wall Walks
rest 90sec
+
14min AMRAP
100/80 Cals Airdyne
80 Double Unders
60 KBS 70/53
40 Box Jump Step Down 24/20
20 C2B

Sun Dec 28

WOD

A1. Clean Deadlift @ 2111 4-6 reps x 5 sets
A2. Box Jump 3-5 reps; build up in height over 5 sets

B. L-Hang 5 sets x AMSAP, rest as needed between sets

C. EMOM x 15
1st: 50m One-Arm Overhead Carry (50/35), KB or DB, switch arm every 25m
2nd: 10 fast Deadlifts medium-light
3rd: 30 sec AMRAP DU

About tjsgym

Owner of TJ's Gym
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