TJ’s Gym Workouts for the Week of March 9

baby hawkins

Congratulations to Beth and her husband, Yancey, on welcoming Maggie into this world!

*I’ve been having some great goal setting sessions.  I find that people usually really do know what is right for them; they just want permission to do it and need some fine-tuning.

*We now have classes 7 days per week at all three locations. Check out our schedules page here if you ever want to know what times we offer what classes at what gyms.

*Let us know if you have a youth sports team wanting to prepare for an upcoming season. We can customize a safe, fun, and cost-effective program for any team wanting to get into fighting shape come game time.  Email allison@tjsgym.com with questions.

*If you’re doing the CrossFit Open, don’t forget to post your scores by Monday at 5pm!

Mon Feb 9

All Levels
A1. DB Russian Step Up; 6-8reps/leg; rest 60sec x 4
A2. Strict Pull Up, 5,5,5,5; rest 60sec x 4 (loaded if possible)

3 Sets @ 100%
AMRAP Ring Rows Unbroken
Airdyne Sprint 35sec
rest walk 3mins

3 Sets @ 100%
12 DB Front Squats (challenging sets)
Row 35sec 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 15.2

Or

A. EMOM x 8mins; HPC + HSC (above knee) + HSC (below knee) – start moderate
+
5min AMRAP
Burpee Bar Muscle Ups

rest 5mins

For Time
18 Cals AD
30 Wall balls
15 Cals AD
25 Wall balls
12 Cals AD
20 Wall bals
9 Cals AD
15 Wall Balls
6 Cals AD
10 Wall Balls
3 Cals AD

Allison’s Program:
A1. FS 5, 4, 3, 2, 1 (build in weight with each set and see if you can match or beat your personal best over these 6 weeks)
Rest 20 sec
A2. Strict pull-up 5, 5, 5, 5, 5 (see how these sets compares to sets of 5 you did in week one of this cycle) Rest 2 min
B. 8 Sets:
8 Thrusters (unbroken weight)
8 Pull Ups
8 Sprawls
200m Run
rest 90sec (adding rest time today to ensure consistent output)

Out of Town

8 Sets:
12 Squats
8 Pull Ups
8 Sprawls
200m Run
rest 90sec (adding rest time today to ensure consistent output)

Tues Feb 10

All Levels
A. Top Down Deadlift (from rack); 3011; 6,5,4,4,3; rest 90-120sec
+
5min AMRAP x 3
6 Hang Power Clean 95/65
6 Dips
12/9 Airdyne Cals
rest 2mins
+
C. 5 Sets
20sec Star Plank R
20sec Star Plank L
20sec Rest

Wrench
A. Power Snatch; 10mins to build to a tough single (good footwork and speed)
B. CGBP – build to a tough single
*take 90% of part B and perfrom 4 more singles; rest as needed
+
EMOM x 12mins
Odd – 8 HPS 115/75
Even – 8 Box Jump Overs 30/24″”
+
EMOM x 12
AD 30sec @ 80,85,90% (increase tempo every 4 sets)”

Allison’s Program:
A. 1 DL + 1 Hang Power Clean + 1 Power Clean
Build to a heavy complex in 12 minutes

B. EMOM 27 Minutes
1. 5 Deadlifts (unbroken but moderately challenging weight) + 5 burpees
2. Airdyne 35 sec
3. 8 wallball situps (hold ball and touch behind head and at toes)+ 30 DU’s or 50 singles

Out of Town

EMOM 27 Minutes
1. 12 burpees
2. Run or Machine 35 sec
3. 8 wallball situps (hold ball and touch behind head and at toes)+ 30 DU’s or 50 singles

Wed Feb 11

All Levels
A. Front Squat; EMOM x 8mins – 3 reps (build with each minute such that final few mins are tough)
+
2 Sets @ 95% Effort
15 DB Push Press (40/25)
10 Burpee Step up (24/20)
Run 300m
rest walk 3-4mins
+
2 Sets @ 95% Effort
20 Unbroken KBS 53/35
25 Anchored Sit Ups AFAP
Row 400m
rest walk 3-4mins
Wrench
A. Push Jerk Cluster; 1.1.1; rest 20sec/rest 3mins x 4 sets
3min AMRAP
5 KBS 70/53
5 Burpees

rest 6mins

Row 2min For Max cals

rest 6mins

1min Max Cals Airdyne

RAN

Accumulate 3mins FLR on Rings

Allison’s Program:
A. Spend a few minutes warming up and mobilizing. Target something that is bothering you, and spend some time working it out.
*The AMRAP/Rest combo below takes 41 minutes*

B. 3-minute AMRAP:
8 Toes to Bar
8 alternating box step ups 20/24”
Row 150m
Rest 1 minute x3

Rest 4 mins

3- Minute AMRAP
7 pushups
14 walking lunge steps
Run 100m
Rest 1 min x 3

Rest 4 mins

3- minute AMRAP
Airdyne 8/10 cal
10 DB push presses (25#/40#)
10 air squats
rest 1 min x 3

Strength

4 sets;
A1. Back Squat 8 tough reps
60-90sec rest
A2. Power Clean 2.2
60-90sec rest
A3. Dips 4-6 Wtd. Tough
2mins rest
2-3sets;
B1. Close Grip Bench Press 8-12reps
30sec rest
B2. Amrap Skull Crushers Mod. Weight
3mins rest

Out of Town

3-minute AMRAP:
8 Toes to Bar
8 alternating box step ups 20/24”
Run 150m
Rest 1 minute x3

Rest 4 mins

3- Minute AMRAP
7 pushups
14 walking lunge steps
Run 100m
Rest 1 min x 3

Rest 4 mins

3- minute AMRAP
Run 100m
10 Mt. Climbers 2 is 1
10 air squats
rest 1 min x 3

Thurs Feb 12

All Levels
A. Every 45sec x 12 sets – 2 HPC + 3 PC (moderate loads, focus on speed of each rep and consistency of technique)
B. 3min AMRAP Renegade Row (35/20lbs)

+
10 Sets @ 90%
20 Double Unders (40 singles)
8 Box Jump Step Down 24/20″
100m Run
rest 60sec
*warm up ankles well and stretch calves after this

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 day

Out of Town

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

Fri Feb 13

All Levels
A.Specific Warm Up for CrossFit Open Workout – practice movements and mobilize
+
2 Sets @ high effort
Airdyne 60sec
*Increase your speed every 10sec so you finsih with a sprint
rest walk 2-3mins between sets

CrossFit Open 15.3 Rx Workout

or

CrossFit Open 15.3 Scaled Workout

Wrench
Perfrom Open workout 15.3

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
20sec Airdyne Sprint
rest 3-4mins x3 Sets

RAN

Row 500m @ 95% (build with each 100m so last 100 is a sprint)

Allison’s Program:
A1. Thruster from the rack 5, 5, 5, 5, rest 20 seconds
A2. 10-15 Hollow Rocks rest 2 minutes (4 sets)

B. 5 sets super high intensity:
5 hang power cleans
5 burpees afap
30 second airdyne sprint
rest 3 minutes in between sets

C. Run or Row 12 minutes

Out of Town

5 sets super high intensity:
5 Box Jumps
5 burpees afap
30 second airdyne or  sprint
rest 3 minutes in between sets

Sat Feb 14

All Levels
Part 1 (10mins)
40sec AD @ 85%
rest 20sec
40sec Run @ 85%
rest 20sec
x 5 sets

Part 2
EMOM x 15mins
1st – 15 Hollow Rocks
2nd – 3 Wall Walks + 10 DB Step Ups (20/16″)
3rd – 3 TGU/arm

Part 3
For Max Reps
3min – Row Calories
2min – Russian Swings
1min – Army Crawlers
Wrench
Perform Open Workout 15.3

OR – POST OPEN RECOVERY WORK BELOW

15min EMOM
1st – Row 30sec @ 70%
2nd – 20sec Side Plank/side
3rd – 12 Hip Extensions GHD (light weight)

A. TGU – 2rep/arm; rest as needed between arms x 4 sets/each (tough sets)
B1. Ring FLR 60sec; rest 60sec x 3
B2. 3 Deficit HSPU Negatives; rest 60sec x 3

7min AMRAP @ 75%
Run 100m
10 Hollow Rocks
10 Step ups 20″
+
10min Mobility

Allison’s Program:

6-8 sets of the following:

50 seconds at each station with 10 seconds rest to get to next station:
50 Seconds Situps
10 seconds rest
50 Seconds Row
10 Seconds Rest
50 Seconds Jump Rope (doubles or singles)
10 Seconds rest
50 seconds Sprawls
10 seconds rest
50 seconds Box Step Up / Step Down
10 seconds rest
50 seconds run (25 sec out and back)
Rest 1:10

Sun FEb 15

A1. Double KB/DB OH Walking Lunge @ 2011 20 steps; rest 30 sec x 4 sets
A2. Strict Pull-up @ 22X0 6-8 reps; rest 60 sec x 4 sets

B. 10 min AMRAP:
8 Pull-ups
12 Front Rack Kb Step-up 20/16″
Run 200m

C. Seated DB External Rotation @ 3010 8-10 reps x 3 sets

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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