TJ’s Gym Workouts for the Week of Jan 26

NCM2015LOGONCM2015wod2

Another incredible NorCal Masters went down this weekend. More on that when we have a chance to catch up on things.  Congrats to all of our athletes who gave it their all this weekend, and thank you to EVERYONE who volunteered and judged. This event is world-renowned, and it doesn’t get the kind of reputation it has without the hard work and dedication of so many generous people.  Please go easy on your coaches this week–they worked their tails off all weekend long!  If you’re over 40 and are interested in considering competing in this event next year, let us know! It’s a great goal to have, and we can help you make it happen.

*Allison’s notes will resume next week with more explanation of the intent of those notes. As you will see, this week’s workouts all have relatively high volume. Please email allison@tjsgym.com if you have questions or would like suggested alterations to a workout for any reason.

Mon Jan 25

WOD

All Levels

A1. 2 Front Squat + 3 Thrusters + 4 Front Squats; rest 30sec x 3
A2. AMRAP Push Ups; rest 2mins x 3

+
3 Rounds for Time
15 Wall Balls
15/12 Airdyne Cals
12 Burpees

rest 5mins

For Time
Row 500m
20 KBS
Row 250m
20 KBS
Wrench
A1. Clean; 2,2,1,1; rest 30sec
A2. Muscle Up; AMRAP (-2); rest 3mins x 4
+
9min AMRAP
3 Thrusters 95/65
3 T2B
add 3 reps each round

Out of Town WOD

3 Rounds for Time
15 Squats
Run 200m
12 Burpees

rest 5mins

For Time
50 Double Unders
20 Sprawls
30 MT Climbers
20 Sprawls

x2

Tues Jan 26

WOD

All Levels
A1. Push Press + Push Jerk x 4 Complexes; rest 90sec x 4 Sets
A2. Farmers Carry 50m; rest 90sec x 4 sets
+
EMOM x 21mins
1st – 3-4 Man Makers
2nd – 6-8 Kipping Pull Ups + 20 Double Unders
3rd – 30sec Airdyne or 100m Run

Wrench
A1. TnG S2OH x 5 reps; rest 60sec x 4
A2. Strict HSPU x 4-8; rest 60sec x 4
A3. GHD Sit Up 14-16; rest 2mins x 4

3min AMRAP @ 90%
5 HPC 115/75
5 DL 115/75
25 Double Unders
rest 1min x 2

rest 5mins

3min AMRAP @ 90%
5 Burpee Box Jump Step Down 24/20
5 KB Snatch R 53/35
5 KB Snach L 53/35
rest 1min x 2

Out of Town WOD

EMOM x 21mins
1st – AMRAP Pushups
2nd – 6-8 Kipping Pull Ups + 20 Double Unders
3rd –  100m Run

Wed Jan 27

WOD

All Levels
A. Segmented Clean Deadlift + Power Clean (below knee); 2.1 x 4 sets; rest 2mins
*Seg Cl DL – pause for 2sec at mid shin, knee cap, and mid thigh on the accent.

3 Sets @ 95%
5 Renegade Rows
7 DB Burpees
30sec Airdyne Hard
rest walk 3-4mins

rest as needed

3 Sets @ 97%
10 Russian Swings
12 Anchored Sit Ups AFAP
Row 30sec
rest walk 3mins

Wrench

A. Hang Power Clean – build to a tough single with solid technique
B1. CGBP; 10,10,10; rest 60sec (tough sets)
B2. Wtd Hip Extension on GHD; 3012; 10,10,10; rest 2mins

rest as needed

Row 250m @ 90%
rest walk 60sec x 12 Sets

Strength

Out of Town WOD

5 Rds @ 95%
5 Pullups
7 Burpees
30sec AMRAP Double Unders

rest as needed

5 Rds @ 97%
10 Dips
12 Anchored Sit Ups AFAP
30 Sec Max Double Unders

Thurs Jan 28

WOD

All Levels
A1. Reverse Lunge (front rack); 6 reps alternating; rest 45sec x 3 sets
A2. AMRAP Strict Pull Up; rest 45sec x 3
A3. AMRAP Ring Rows; rest 90sec x 3
(only rule on AMRAPs above is no pauses at the bottom – must keep moving, the moment you stop the set is over)
+

4 Sets @ High Effort
10 Back Squats from Rack
4 Wall Walks
Run 300m
30 Walking Lunges
rest walk 90sec

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

Same as Wrench

Fri Jan 29

WOD

All Levels
A1. Sumo Deadlift; 3111; 4-6reps; rest 60sec x 4
A2. DB Bench Press; 40X1; 6-8reps; rest 60sec x 4

3 Rounds for Time
Row 350m
20 KB SDHP 70/53
15 Push Ups

rest as needed

4min AMRAP
Run 400m
Max Double Unders in Time Remaining

Wrench
A. Every 30sec x 16 sets – Snatch 70-75%
B. OHS; 22X1; 3,3,3; rest 2mins
+
10min AMRAP
60 Burpee Over Barbell
30 OHS (120/90)
10 Muscle UPs

Sat Jan 30

WOD

All Levels
EMOM x 10mins
ODD – 15-20sec Star Plank/side
EVEN – 15 Anchored Sit Ups AFAP

+

3min AMRAP @ 90%
5 Burpees
5 KBS (53/35)
rest 1min
3min AMRAP @ 90%
3 Hang Power Clean
9 Air Squats
rest 1min
3min AMRAP @ 90%
5 T2B
10 Box Jump Step Down

rest 5mins x 2 Sets
Wrench
A. Power Clean and Push Jerk TnG Practice x 3reps – build to a moderate set
+
7min AMRAP @ 90%
10 Wall Balls 20 to 10′, 14 to 9′
10 Pull Ups
10 Burpees
rest as needed

7min AMRAP @ 90%
7 KBS 70/53
7 Push Ups with Hand Release
7 Box Jump Step Down 24/20

rest 3mins

7mins
14/10 Cal Airdyne
7 Deadlifts 155/105
14 Air Squats

Sun Jan 31

WOD

About tjsgym

Owner of TJ's Gym
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