TJ’s Gym Workouts for the Week of Dec. 29

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Going to keep it short and sweet tonight because a lot of people are out of town, and I’m not sure how many people are looking for inspiration while they are lying on the fold-out couch in the living room of their parents’ house, eating ice cream straight from the container.  Home stretch of the holiday season.  Here’s to 2015!

Holiday gym hours are the same as last week.

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

Jan 1 CLOSED

Jan 2: 8am and 9am classes in MV and SR. 8:30am in CM.

Mon Dec 29

WOD

All Levels
A. Press – find your 5RM in the Press
+
For Time
30 Renegade Rows (50/35)

rest as needed

For Time @ 100%
30 Thrusters (95/65)
Row 500m

rest as needed

For Time @ 100%
50 Burpees For Time

Wrench
A. Front Squat; 20X1; 1.1 x 4; rest 30sec/rest 3mins
+
EMOM x 12mins
1st – 2 Rope Climbs 15′
2nd – 3 Heavy Single Arm DB/KB Rows/arm
3rd – 20m Heavy Single Arm OH DB Carry/arm
+
4 Sets @ Consistent high effort
Airdyne 20/18 cals
20 Wall balls
15 Pull Ups
rest walk 2mins

Out of Town WOD

For Time
30 Sprawl to Pullups

rest as needed

For Time @ 100%
75 Squats
Run 500m

rest as needed

For Time @ 100%
50 Burpees For Time

 

Tues Dec 30

WOD

All Levels
A. Back Squat 30X1 – safely build up to your bodyweight and perform an AMRAP up to a max of 10 reps (goal for group is to see who can safely squat their bodyweight x 3 reps)
B. EMOM x 8mins – 1 Squat Clean + 1 Hang Squat Clean + 1 Thrusters (build from last week)

+

3min AMRAP @ 90%
5 Power Cleans
5 Box Jump Step Down
5 Push Ups
rest 1min x 3

Wrench
A. PP/PJ/SJ – build to a tough set
B. AMRAP HSPU Unbroken; rest 2-3mins x 3 sets
+
3 Rounds for Time
15 T2B
10 Ring Dips (at top of Muscle Up)
+
3 Sets @ 97%
30sec KBS 53/35
30sec Burpees
30sec AD Hard
rest walk full recovery

Out of Town WOD

5min AMRAP @ 90%
10 Walking Lunge Steps
5 Box Jump Step Down
5 Push Ups
rest 1min x 5

Wed Dec 31

WOD

All Levels
A1. Single Leg RDL 3010; 6reps/leg; rest 60sec x 4 sets
A2. Chest Supported DB/KB Row; 8-10reps; rest 90sec x 4 sets
+
4 Rounds for time
Run 300m
12 KBS 70/44
8 Pull Ups
20 Double Unders

Wrench

A. Hang Clean; build to a tough single
B1. CGBP; 1.1 x 3 sets (rest 20sec/rest 20sec) – heavy
B2. CGBP; 2010; 8-10reps; rest 60sec x 3 sets
C. Hip Extension GHD; 30 reps; rest 2mins (30/20 DB accross chest)

rest as needed

Row 500m (Original pace -2sec)
rest walk 2:00m x 9 sets
*take a 5min break after set 5

Strength

Emom; 10min
1st Deadlift x2 @ 85%+
2nd Push Ups; Find a Tough but consistent rep #
4 sets
B1. BB Bentover Row 6-8reps 30×1
60sec
B2. DB Box Jump w/step down 4-6reps (increase DB wt. & lower box height)
2mins rest
For Time;
15-12-9
Heavy A. KBS
Sprawls or GHD Sit-ups `or T2B

Out of Town WOD

4 Rounds for time
Run 300m
12 Sprawls
8 Pull Ups
20 Double Unders

Thurs Oct 23

HAPPY NEW YEAR!

Fri Oct 24

WOD

All Levels
A. Rear Foot Elevated Split Squat; 30X0; find your 8RM on each leg
B. Strict Pull Up – find your 1RM in the wtd pull up, then perform an AMRAP unweighted (2 scores)
+
For Time
15-12-9-6-3
Overhead Walking Lunges (2 is 1)
Burpees
Airdyne/Row Cals

+

Finsiher
Tabata sit up – low score

Wrench

A.3 TnG Clean + 3 Front Squat + 3 Thrusters; rest 2mins x 4 sets (fast turnover – build)
B. OHS; build to a moderate triple in a few sets
+
For Time
12-9-6-3
Hang Snatch 135/95
HSPU

rest as needed

Row 40sec @ 97%
rest walk 3:20 x 3

Out of Town WOD

For Time
15-12-9-6-3
Overhead Walking Lunges (2 is 1)
Burpees
30 MT Climbers 2 is 1

Every 2 min 150m Sprint

Sat Oct 25

WOD

All Levels
A. CGBP; Build to a 1RM

+
16min AMRAP
100 Wall Balls
80 KBS
60 Push Press
40 Box Jump Step Down
20 Pull Ups

Wrench
A. Push Press Guanlet – start at 135/95 and add 10lbs per minute until failure
+
For Time
20 Wall Walks

rest 3mins

For Time
50 T2B

rest 3mins

AMRAP 12mins
Row 2k (50 rep bonus for sub 7:15/8:00 2k)
AMRAP Double Unders in Remaining Time

Sun Oct 26

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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