TJ’s Gym Workouts for the Week of Feb 16

IMG_6721

Normal class schedule tomorrow, Monday, Feb 16th.  Open Gym in Corte Madera will close at 11 instead of 12.

*The CrossFit Open is coming! The first workout will be announced on Thursday, Feb 26th.  If you want to participate in either the Prescribed or Scaled divisions, register here.  Choose CrossFit San Rafael, CrossFit Corte Madera, or CrossFit Mill Valley as your affiliate, depending on which TJ’s Gym location is where you workout the most. If you have any questions about this, please email allison@tjsgym.com.  We will be setting up our TJ’s Gym Team for each affiliate in the next week, so you will then be able to join the team and have your workout scores apply to our teams’ efforts.  We will be announcing the final logistics for completing the Open workouts at the gyms next week, but you can plan on class workouts on Fridays and Saturdays as likely options at this point.

*We are continuing with our new offering of “Allison’s Program” for those who are signed up for her program. These are workouts people complete in classes.  Coaches will be writing all three workout options in classes: All Levels, Wrench, and Allison’s Program.  If you have any questions about any of this, please email allison@tjsgym.com.  This week, the programs should align quite nicely in terms of movements and logistics, further allowing us to iron out the wrinkles as we introduce this new program.  We appreciate the feedback you’ve provided thus far and look forward to more fun this week!

Mon Feb 16

All Levels
A1. Rear Foot Elevated Split Squat; 2010; 6-8reps/leg; rest 60sec x 4
A2. Supinated Grip Pull Up; 20X1; 3-5reps; rest 2mins x 4

3 Sets @ 100%
6 Renegade Rows (heavy) – this will be slower
Airdyne 25sec Sprint
rest walk 2-3mins

3 Sets @ 100%
AMRAP Ring Push Ups
Row 150m Sprint
rest walk 2-3mins

Wrench
A. Front Squat; 3,2,1; rest 3mins (no maxes)
B. WTD Pull Up x 2 reps; EMOM x 8mins
+
3 Rounds For Time
20 Thrusters 95/65
20 Burpees
20 Pull UPs

Allison’s Program
A1. Front Squat warm up sets plus 5,5,5,3,3
Rest 30 sec
A2. Strict Pullups-SUPINATED grip (banded or Gravitron if needed)
6, 6, 6, 6, 6
*Note: All Levels and Wrench are all doing squats and upper body for A1, A2, so you should be doing this part mostly at the same time as others. You will want to be sure to begin part B with 25 minutes left in the hour.

B. 10 barbell thrusters barbell (35#/55#men–up for men from last week)
This means that 35/55# is prescribed. It should be a very light weight for you, so if you need to use a lighter bar, that’s fine.
6 kipping or jumping pullups (these should be fast and unbroken)
10 sprawls
Run 200 m (try to really run and not just jog). If you must sub out running bc of an injury, you can ROW 10/12 calories. Please don’t use AD, since those are being used in All Levels.

Rest one minute; 8 sets (same as last week but more w/more thrusters this week).

Out of Town

20 Squats
6 kipping or jumping pullups (these should be fast and unbroken)
10 sprawls
Run 200 m (try to really run and not just jog).

Rest one minute; 8 sets

Tues Feb 10

All Levels
A. Snatch Grip Deadlift; 3121; 3-5reps; rest 90-120sec x 4-5 sets

+

5min AMRAP x 3
5 Push Press (115/75)
10 Box Jump Step Down (20/16)
10 Sprawls
30 Double Unders (50 singles)
rest 2mins

C. Tabata Sit Up – Total Score (record for week 6 retes)

Wrench
A. Deadlift; 11X1; 2 reps every 45sec x 10 sets (use 55-65%)
B. Wtd Dip; 3,3,3; rest 2mins

EMOM x 10mins
Odd – 10 KBS 70/53
Even – 10 Elevated Feet Ring Push UPs

Row 30sec @ 85%
Rest walk 30sec
x 12-14 sets
take a 3min break half way through

Allison’s Program:

A. 1 Deadlift + 1 Power Clean + 1 Hang Power Clean
Take 15 minutes to work up to a heavyish set of this complex for the day. During your rest periods, please set up for the EMOM.
*Note: All Levels and Wrench are also doing versions of DL’s, so you should do your part A with their part A.

B. EMOM 27 minutes (do 9 rounds of the following cycle)
1. 5 Deadlifts (125/175 scale down from there) + 8 burpees
2. Airdyne 40 seconds
3. 5 KB swings (35/53—should be light for you) + 30 DU’s or 50 singles

C. Tabata Hollow rocks

Out of Town

EMOM 27 minutes (do 9 rounds of the following cycle)
1. 8 burpees
2. 40 seconds of Box Jumps
3. 15 Situps + 20 DU’s or 50 singles

Wed Feb 11

All Levels
A. Front Squat; 2 reps every 90sec x 6 sets
3 Sets @ 95% Effort
20 Wall Balls
12 T2B
Run 400m
rest walk 3-5mins
3 Sets @ 95% Effort
12 DB Squat Cleans 40/25
12 Pull Ups
Row 500m
rest walk 3-5mins
Wrench
A. Squat Clean + 2 Front Squats + Split Jerk; build to a max for the day in 6 sets
+
3-4 Sets @ 97%
Airdyne 20 Cals
10 Burpee box umps

Row 200m
rest 6-8mins easy spin on airdyne

Allison’ s Program:
A. Spend 10-15 minutes warming up and mobilizing. Target something that is bothering you, and spend some time working it out. Email me if you have specific questions as to what to work on.

B.
3 minute AMRAP:
8 Toes to Bar
8 alternating box step ups 20/24”
8/10 Cal AD
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 Minute AMRAP
10 alternating DB single arm snatches (20#/30# Rx scale go down from there)
10 situps
Run 100m
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 minute AMRAP
Row 125
6 pushups
10 air squats
Rest 1 minute and repeat 2 More Times

Strength

A. Bench Press; Build to a MAX
B. Wtd. Chin up; Build to a MAX
For Time;
60 FR Walking Lunges *Heavy
4 sets
C. Dip Support Amsap
Rest as needed

Out of Town

3 minute AMRAP:
8 Toes to Bar
8 alternating box step ups 20/24”
100m Sprint
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 Minute AMRAP
10 Sprawls
10 situps
Run 100m
Rest 1 minute and repeat 2 More Times
Rest 1 minute then:

3 minute AMRAP
Run 100m
6 pushups
10 air squats
Rest 1 minute and repeat 2 More Times

Thurs Feb 12

All Levels
A. EMOM x 10mins – 2 Deadflit + 2 HPC + 2 PC
B. Bar Dips; 2010 Tempo; AMRAP; rest 90-120sec x 3 sets

+
10 Sets @ 90%
Airdyne 10/8 Cals
10 KBS 53/35
rest walk 60sec

Wrench –
MAKE UP DAY
-or-
Active Recovery Work
1min AD
1min Row
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Allison’s Program
Rest or make up a workout from a different day

Out of Town

1min Situps
1min Jog
1min Jump Rope
1min Crawl
1min Plank
x8 sets

Fri Feb 13

All Levels
A. Thruster – build to a tough single from the rack
+
2 Sets @ high effort
250m Row
10 Burpees
rest walk as needed – use these two sets to prime the breathing for the 14min AMRAP

CrossFit Open Rx Workout
14min AMRAP
60 Cal Row
50 T2B
40 Wall Balls
30 Power Cleans 135/95
20 Muscle Ups

CrossFit Open Scaled Workout
14min AMRAP
60 Cal Airdyne or Row or 600m Run
50 Anchored Sit Ups
40 Wall Balls
30 KBS 53/35
20 Pull Ups

Wrench
Notes – Preparation Day for Open (EXAMPLE BELOW)
A. Power Clean + Squat Clean; 1.1; rest 2-3mins x 4
B. EMOM x 6mins – 3 PC TnG (60-70%)
C. 3 Sets @ 85%
5 HPS 95/65
5 Box Jumps
25 Doulbe Unders
rest walk 2-3mins
Airdyne 60sec @ 85%
Rest walk 60sec
x 5 Sets

+

Row 400m @ 97%

Allison’s Program:

A1. Thruster 5, 3, 3, 3, 3 rest 20 seconds
A2. 10-15 Hollow Rocks rest 2 minutes (5 sets)
*All Levels is also doing thrusters

B. 5 sets super high intensity:

4 Front Squats (on the heavy side but you can safely cycle them)
8 burpees afap
30 second airdyne sprint
rest 2 minutes in between sets!

C. Run or Row 10 minutes a little faster pace than last week.

Sat Feb 14

All Levels
Part 1
30sec Airdyne/Row/Run @ 85%
30sec Airdyne/Row/Walk @ Easy Pace
x 10 sets

Part 2
EMOM x 15mins
1st – 30m Bear Crawl + 10 Hollow Rocks
2nd – 6-8 DB Burpee Box Step Overs (35/20)
3rd – Double KB Front Rack Carry 50m
Part 3
For Max Reps
3min – Sit Up
2min – Walking Lunges
1min – Burpee

Wrench
A. OPEN Workout Example
12min AMRAP
10 Power Cleans 95lbs
10 Wall Balls
30 Double Unders

+

Airdyne 20mins Easy

Allison’s Program:
Do this at about 90% effort—this is not a recovery day.

30 seconds air squats
30 seconds situps
1min Run
1min burpee box step ups
1min Row
1min Jump Rope—DU’s if you have them; singles if not
1min rest
x8 sets

Sun FEb 15

A. OHS @ 3111 5, 5, 3, 3, 3 reps

B. “Nancy”
5 rounds for time:
400m Run
15 OHS 95/65

C. 3 sets Handstand Hold – AMSAP -5 sec

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s