TJ’s Gym Workouts for the Week of March 2

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ANDELE!!

Don’t forget about entering your Open scores by 5pm on Monday!

Don’t forget about the new class offering on Sundays in CM at 9am followed by 10am Open Gym helmed by Coach Shanna.  Sweet.

Mon March 2

All Levels
A1. Front Rack RFESS (low box); 3010; 6-8reps/leg; rest 60sec x 4
A2. AMRAP Strict Pull Up; rest 60sec x 4 (aim for a minimum of 5reps by adding assistence if needed)

3 Sets @ 100%
8 Renegade Rows Heavy
Row Sprint 30sec
rest walk 3mins

3 Sets @ 100%
10 Thruseters Fast (75/55)
Airdyne 30sec Sprint
rest walk 3mins

*long breaks are there to ensure highest levels of effort. encourage each other and push deep

Wrench
A. Open Workout Repeat

Or

A. Squat Clean + Thruster; every 2mins; build to a tough complex in 8 sets
+
5min AMRAP
3 Bar Muscle Ups
5 Box Jumps Step Down 30/24

rest as needed

27-21-15-9
Wall Balls
Airdyne Cals

Allison’s Program

Allison’s program:
A1. FS 5,5,3,3,1
Rest 20 sec
A2. Strict pull-up 4,5,6,7,8
Rest 2 min

B. 8 sets
10 Thrusters (45/65)
10 pull-ups
200m run
Rest one minute

*Rest of week will be updated tomorrow

Out of Town

5 Sets @ 100%
8 Burpees
Run hard for 20 seconds
rest walk 1mins

5 Sets @ 100%
20 Squats
Jump Rope for 30 seconds
rest walk 1mins

Tues March 3

All Levels
A. Snatch Grip Deadlift; 2111; 3-4reps; rest 90-120sec x 4-5 sets
*taken from the rack
+
5min AMRAP x 3
10 Russian KBS
10 Push Ups
100m Run
rest 2mins
+
C. 20sec Hollow Rocks:20sec Rest x 6-8 sets
Wrench
A. Power Snatch + HPS; every 90sec x 5 sets; build
B. CGBP – build to a tough double
*Perform 3 more sets of 2 reps @ 90% of B

EMOM x 12mins
Odd – 8 TnG HPC (155/105)
Even – 8 Bar Facing Burpees
+
Airdyne 30sec @ 90%
Airdyne 30sec easy
x 14 sets
*rest 2mins after set 7

Out of Town

5min AMRAP x 3
10 Sprawls
10 Push Ups
100m Run
rest 2mins

Wed March 4

All Levels
A. 1-1/4 Front Squat; 2-3reps every 2mins x 5 sets
+
2 Sets @ 95% Effort
12 Alt Front Rack Forward Lunge (moderate/light)
6 Bar Facing Burpees
Airdyne 35/25 Cals
rest walk 3-4mins
+
2 Sets @ 95% Effort
20 Wall balls
15 T2B
Row 500m
rest walk 3-4mins
Wrench
A. Split Jerk; 3.2.1; rest 30sec/rest 3mins x 3 sets (wave load cluster – increase load with each portion of complex)
+
2 Sets @ 97%
Airdyne 20/15 Cals
12 Pull Ups
12 Push Press 95/65
12 Front Squats 95/65
Row 20/15 Cals
rest 6-8mins on Airdyne easy spin

RAN

For Best Time
Row 500m
rest 90sec in seat
Row 500m

Strength

4 sets
A1. Back Squats 12reps
A2. Power Cleans 3.3rep
A3. DB Press 8reps
A4. 2 Arm Bent Over Row 6reps 30×1
*Sets done with rest as needed, but in a timely manner.
3 sets
B1. Push Up Amrap
60sec rest
B2. BB Bicep Curls  6-10 reps
60sec rest

 

Out of Town

2 Sets @ 95% Effort
20 Lunge Steps
6  Burpees
Machine or Run for 60 seconds hard
rest walk 3-4mins
+
2 Sets @ 95% Effort
20 Squats
15 T2B
Run or Machine hard for 90 seconds
rest walk 3-4mins

 

Thurs March 5

All Levels
A. EMOM x 10mins – 3 DL + 3 HPC + 3 PC
B. Weighted Push Up; 8-10 Tough Reps; rest 90-120sec x 3 sets (use Rings for advanced)

+
10 Sets @ 90%
5 Dips (rings for advanced)
7 KB SDHP
9/7 Cal Row
rest 60sec
*goal is for each set to take roughly 60sec. adjust reps and loads to ensure you can finsih work around 1 min

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

Fri March 6

All Levels
A. 1 Press + 2 Push Press + 3 Push Jerk; every 90sec x 5 Sets
+
2 Sets @ high effort
250m Row
*Increase your speed every 50m so you finsih with a sprint
rest walk 2-3mins between sets

CrossFit Open 15.2 Rx Workout

or

CrossFit Open 15.2 Scaled Workout

Wrench
Notes – Preparation Day for Open
Perfrom Open workout 15.1

OR – if you plan to do OPEN workout Saturday

A. Build to a moderately tough single in the Barbell movement of the week (if no BB movement then build to a moderately tough HPC)
B. Practice Some TnG reps and or play with Open movements for 10mins in the format below
+
3 Sets @ Open Pacing
Movement 1 – moderate reps
Movement 2 – moderate reps
Movement 3 or Airdyne/Row 30-45sec
rest walk 2-3mins
+
Finsih with
Airdyne 30sec @ 85%
Rest walk 30sec
Row 30sec
Rest walk 30sec
x 3
+
Row 300m @ 97%

Out of Town

Sat March 7

All Levels
Part 1
45sec Airdyne/Row/Run @ 85%
45sec Airdyne/Row/Walk @ Easy Pace
x 8 sets

Part 2
EMOM x 15mins
1st – 14-20 Army Crawlers
2nd – 6 DB Burpee Box Step Overs (20/16″)
3rd – 12-15sec Airdyne Sprint

Part 3
For Max Reps
3min – Step Ups (Bodyweight) 24/20″
2min – Push Press (75/55)
1min – Anchored Sit Ups
Wrench
Perform Open Workout 15.1

OR – if you did Open Workout on Friday then do the following

20min RTW Easy Cardio
+
EMOM x 15mins
1st -20sec Side plank/side
2nd – 3 Dead Hang To Inverted on Rings
3rd – 12sec Airdyne Sprint
+

10-15min Specific Mobility

Sun March 8

A. OHS @ 3111 3, 2, 1, 1, 1, 1 reps

B. OHS – find 15 RM (advanced goal = body weight x 15 reps)

C. 10 min AMRAP:
250m Row
12 DB Step-ups (20/16″))
6 Renegade Rows

Allison’s Program:
Rest or make up a workout from earlier in the week

 

 

About tjsgym

Owner of TJ's Gym
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