TJ’s Gym Workouts for the Week of Feb 9

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Guess what, Peoples?!  The end of another 6-week cycle is upon is which means… TESTER WEEK!  Images like this photo above should be common in the gyms this week.

You know what happened on Dec. 10, 2012?  We introduced the Wrench.  There were questions, concerns, and applause.  It was different.  It was change.  And it was a complete success.  Sure, there has been an evolution, and sure we had to find a rhythm, and sure we had to figure out logistics, but that pretty much sums up our entire program.  Let’s do what we all do best: communicate with our coaches and fellow athletes, create and thrive off of great energy, and keep a positive attitude.  Then we will wait and see.  Sound good?  And yes, this relates to the introduction of “Allison’s program,” which is being followed by a large number of TJ’s members who are completing their workouts in classes alongside people doing the All Levels and Wrench workouts.  We are adding a coach here and there for busiest classes, and we are refining the programming, so that equipment and space demands are manageable.  Positive attitude. Change can be good!

In other big news.  Allison is available for Private or Small Group Personal Training at 11am on Mondays, Tuesdays, and Thursdays in Corte Madera.  Will you be the first to contact her? Or will you be too late?

The CrossFit Open is coming. Educate yourself, and then get registered. Next week on this very blog we will have all sorts of announcements about the TJ’s logistics for the 2015 Open. It should be a blast and a great way for you to test your fitness. Stay tuned!

Mon Feb 9

All Levels

A. Front Squat – build safely to a Max for the day
B. Push Up – AMRAP Unbroken in 1 Set
+
For Time
15-12-9-6-3
Thrusters 75/55
Burpee

rest as needed

For Time
21-15-9
Airdyne Cals
KBS

Wrench

A1. Front Squat; 3,3,3,3 (all sets tough); rest 30sec
A2. COVP Pull Ups; AMRAP (-2); rest 3mins x 4
+
3 Rounds for Time
6 Muscle Ups
75 Double unders

rest as needed

8min AMRAP
3 Wall Balls
3 Burpees
6,6
9,9
…. and so on

Out of Town

For Time
15-12-9-6-3
Situp
Burpee

*20 Double Unders after each Rd

rest as needed

For Time
21-15-9
Pushups
KBS

*100m Run after each Rd

Tues Feb 10

All Levels
A. Press; Find your 1RM
B. Push Press; Find your 3RM
C. Push Jerk; Find your 5 RM
+
EMOM x 20mins
1st – 100m Run
2nd – 5-10 Unbroken Kiping Pull ups + AMRAP Walking Lunges in rest of 40sec
3rd – 30sec Row @ 85%
4th – 3 Heavy Renegade Rows + AMRAP Double Unders in rest of 40sec

Wrench
A. Push Press + Split Jerk x 3 Complexes; rest 2mins x 4
B1. Strict Wtd Ring Dip 20X1; 2-3reps; rest 30sec x 4
B2. AMRAP HSPU in 45sec; rest 3mins x 4

3min AMRAP @ 90%
10 Alternating DB Sntach 60/45
10 Ring Push Ups
rest 1min x 2
rest 5mins

3min AMRAP @ 90%
10 HPC 115/75
10/8 Cal Airdyne
rest 1min x 2

Out of Town

EMOM x 20mins
1st – 100m Run
2nd – 5-10 Unbroken Kiping Pull ups + AMRAP Walking Lunges in rest of 40sec
3rd – 30sec Plank
4th – 3 Wall Walks + AMRAP Double Unders in rest of 40sec

Wed Feb 11

All Levels
A. Power Clean – take 10mins to build to a tough single
B. Reduce weight to 85% and perfrom 1 rep every 30sec for 10 more reps

For Time
40 Wall Balls
500m Row Sprint

rest as needed

For Time
50/40 Airdyne Cals for Time

Rest as needed

For Time
50 Anchored Sit UPs
25 HPC 115/75
300m Run

Wrench

A. 3 HPS + 1 HS; EMOM x 8mins (moderate)
+
3 Sets @ 85%
3 Rope Climbs
15 KBS 70/53
10 Burpee Box Jumps 24/20″
Airdyne 15 Cals

rest 10-15mins

For Time
Row 500m
rest 90sec
Row 500m
*record 500m split times – must stay in rower during 90sec rest (use interval setting)

Strength

A. Bench Press; Build to a Heavy single in 10mins (Not a Max)
4 sets
B1. DB Stationary Lunges 8/reps Leg (Heavy – challenge your grip)
45-60sec rest
3 sets
C1. Stiff leg Deadlift 5reps 40×1
30sec rest
C2. Pull ups; 12reps
2mins
4 sets
C. Dip Support Amsap -1sec
Rest as needed

Out of Town

40 Squats
1 mile Run

rest as needed

For Time
2 min of MT Climbers, 2 is 1.  Max Effort

Rest as needed

For Time
50 Anchored Sit UPs
25 Sprawls
300m Run

Thurs Feb 12

All Levels
A. Front Rack Reverse Lunge; Buidl to a 5RM on each leg
B. Find you 1RM in the weighted pull up (try for a BW pull up if you have never tried)
+

4 Rounds for Time
40 Double Unders
300m Run
15 KB SDHP
10 Pull Ups

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

1min Jumping Jacks
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Feb 13

All Levels
A1. Sumo Deadlift; build safely to a heavy singel
A2. Close Grip Bench Press; build safely to a heavy single
*back and forth between A1/A2 until you reach your heavy single
3 Rounds for Time
8 DB Burpee Box Step Overs (20/16″ – tough weights)
15/12 Cal Airdyne
15 Sit Ups

rest as needed

4min AMRAP
Burpees
Wrench

A. Hang Clean + Clean + Squat Clean Thruster; Every 45sec x 12 sets (moderate)
B. 10mins to Build to a max in the squat clean thruster
+
12min AMRAP
50 Double Unders
40 Wall balls 30/20lbs
30 T2B
20 Power Cleans 135/95
10 Wall Walks

Out of Town

3 Rounds for Time
8  Burpee Box Step Overs (20/16″ )
15/12 Pushups
15 Sit Ups

rest as needed

4min AMRAP
Burpees

Sat Feb 14

All Levels
Notes – Adv Core + MAP 3 Repeats
EMOM x 12mins
1st – 20sec Star Plank/side
2nd – 30sec Hollow Rock
3rd – 30-45sec Dead Hang From Pull Up Bar

+

“The Cheif”
3 min AMRAP
3 Power Cleans
6 Push Ups
9 Air Squats
rest 1min x 5 Sets
Wrench
Notes – Hip Speed UB Push Vert + UB Muscle Endurance Push/Pull + AMRAP High Turnover
A. Press; 1.1.1.1; rest 10/rest 2mins x 4 sets
B. Push Press; 5,5,5; rest 2mins
+
5min AMRAP @ 90%
8 HPS 95/65
8 Box Jump Step Down 24/20
8 Burpees
rest walk 2 min
x 2rest 5 min

5min AMRAP @ 90%
10 OH Walking Lunges 45/25
10 Pull Ups
10 Cal Airdyne
rest walk 2 min
x 2

Sun FEb 15

A. Power Clean – build to a technically solid 1 RM

B. 90% of A: AMRAP Power Cleans in 5 min

C. 12 min AMRAP: 100 DU, 40 Burpees, 30 Box Jumps or Step-ups 24/20″, 20 T2B

D. Tabata Russian Twist w/medball

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About tjsgym

Owner of TJ's Gym
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