TJ’s Gym Workouts for the Week of March 16

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Mother of four, Diane, has been a regular at 5:15am SR since Dec. ’09.  

Lots of announcements tonight:

*Look for all the gyms to be open 15 minutes early for “Murph” on Tuesday morning, first classes of the day.

IMPORTANT CLASS SCHEDULE CHANGES:

*Beginning the week of March 23rd, there will be NO MORE 9:30 Classes M, W, F in Mill Valley, due to non-attendance at that hour on those days.  We will continue to collect data as to best morning offerings for our Mill Valley members and may add or change class times based on the ongoing information-gathering process.  When summer arrives, we will take into account later kid drop-off times and may add the 9:30 back on M, W, F. Please note: the Tu/Th 9:30 classes are STILL on the schedule. 

*Beginning the week of March 30th, we will be changing the Tu/Th 5pm in Corte Madera to 5:30 pm.  Mon/Wed will remain at 5pm.

*Check out our Expanded Open Gym Times:

San Rafael:

  • Mondays 5:15am- 1:00pm and 4-5:30pm
    Tuesdays 5:15am-10:30am and 5-7pm
    Wednesdays 5:15am- 1:00pm and 4-7pm
    Thursdays 5:15am-10:30am and 4-7pm
    Fridays 5:15am- 1:00pm  and 4:30-6pm

Corte Madera

  • Monday-Friday 9:30-12
  • Saturdays 9am-11am
  • Sundays 10-11am

Mill Valley

Monday-Friday 4-6pm

*San Rafael members: Interested in sampling some of the great products in our new vending machine?  Will from Paleo Express will be handing out samples during the 5:15am and 6:15am classes THIS FRIDAY, March 20th, at the San Rafael gym. Get some!

*Allison’s program had a super successful first 6-week cycle, and the fun continues this week with the second cycle.  Anyone can participate, but we encourage you to choose one of our programs (All Levels, Wrench, Allison’s Program, or Individual Design), and stick with it!  Ask a coach if you have any questions.

Mon March 16

All Levels
A. Back Squat; 2 reps EMOM x 7mins – moderate loads focus on technique
B. DB Russian Step Up; 4-6reps/leg; rest 45sec between legs x 3 (20/16″” – tough weights)

3 Sets @ 100%
12 Thrusters (95/65)
12 Burpees Over Barbell
rest walk 3mins

3 Sets @ 100%
10 Tough Renegade Rows
Row 250m Sprint
rest walk 3mins

Wrench
A. Open Workout Repeat 15.2

Or

A. Every 75sec – HSC + SC; 1.1; 8 sets (build)
B. Front Squat; build up to 90% quickly for a single

3 Rounds for Time
7 Squat Clean 155/105
5 Burpee Bar Muscle Ups

+

AD cool Down

Allison’s Programming

A1. Back Squat 3, 3, 3, 3
Rest 20 seconds
A2. Strict Pullup  6, 6, 6, 6
Rest 2 minutes
 
B.  Run 400 and in remaining time in 4 minutes do:
AMRAP KB Swings
Rest 2 minutes
Run 400 and in remaining time in 4 minutes do:
AMRAP Double Unders or Singles
Rest 2 minutes
Run 400 and in remaining time in 4 minutes do:
AMRAP  Situps
Run 400 and in remaining time in 4 minutes do:
AMRAP KB Swings
Rest 2 minutes
Run 400 and in remaining time in 4 minutes do:
AMRAP Double Unders or Singles
Rest 2 minutes
Run 400 and in remaining time in 4 minutes do:
AMRAP  Situps
 

Out of Town

2 sets of the following cycle:
Run 400 and in remaining time in 4 minutes do:
AMRAP Sprawls
 
Rest 2 minutes
 
Run 400 and in remaining time in 4 minutes do:
AMRAP Double Unders or Singles
 
Rest 2 minutes
 
Run 400 and in remaining time in 4 minutes do:
 
AMRAP  Situps

Tues March 17 Happy St. Pat’s!

All Levels
“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

or

A. Run/Row 200m Hard Effort – rest 90sec x 4
+
5min AMRAP x 4
5 Pull Up
10 Push Ups
15 Air Squats
rest 2mins
+
C. 5 Sets – 20 Anchored Sit Ups AFAP; rest 20sec

Wrench
A. Power Clean (from low blocks); 1.1; rest 10/rest 2mins x 4 (build)
B. CGBP w/ Chains 30X1 – 3-5reps (focus on speed from bottom); rest 2mins x 3
+
Every 2mins x 4 Sets
7 PC 115/75
7 Burpee Over Bar
5 PC 115/75
5 Burpee Over Bar
+
AD 30sec @ 90%
AD 30sec @ 50%
x 10

Allison’s

Same as All Levels today, in honor of St. Patrick’s Day and an American Hero
 
“MURPH” 
 
or
 
A. Run/Row 200m Hard Effort – rest 90sec x 4
+
5min AMRAP x 4
5 Pull Up
10 Push Ups
15 Air Squats
rest 2mins
Out of Town
“MURPH”

Wed March 18

All Levels
A. Squat Clean; 2 reps EMOM x 7mins
B. Build to a tough double in the Front Squat
+
2 Sets @ 95% Effort
Run 300m
21 KBS 53/35
12 Box Jump Step Down 24/20
rest walk 3-4mins
+
2 Sets @ 95% Effort
Row 400m
18 Push Press (75/55)
18 Sit Ups
rest walk 3-4mins

Wrench
A. Press + 3 Push Press; rest 2min x 4
B. Weighted Pull Up; 2,2,2,2; rest 90sec
+
6min AMRAP
3 HSPU
5 C2B
25 Double Unders
+

2min AMRAP
Row 450/400
AMRAP KBS in time remaining (53/35)

rest 5mins

90sec Max Cals Airdyne

RAN

Accumulate 2mins Hollow Hold

Allison’s

A1.  Deadlift  5, 5, 3, 3, 3
Rest 20 seconds
A2.  10-15 hollow rocks
Rest 2 min
 
5 sets high effort:
5 power cleans
5 burpees AFAP
30 second AD Sprint
Rest 3 minutes
 
10-minute cool down jog or row
 

Strength

A. Deadlift; Work up to a heavy, but fast single in 10mins

B. Back Squat; 5 sets of 5 all at the same weight; These should be challenging sets.
2mins rest

4 sets
C1. DB Bench Press; 4-6reps
30sec rest
C2. Pull ups/Ring Rows 6-10reps
90sec rest

Out of Town

5 sets high effort:
5 Box Jumps
5 burpees AFAP
30 second  Sprint
Rest 3 minutes
 
10-minute cool down jog or row
 

Thurs March19

All Levels
A. HPC – build up to a tough single with good form
B. Weighted Dip – 3,3,3,3; rest 90sec
+
8 Sets @ 90%
7 HPC (moderate and unbroken)
7 Burpees
Airdyne 9/6 Cals
rest 60sec
+
Row 300m For Time”

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 March 20

All Levels
A.Specific Warm Up for CrossFit Open Workout – practice movements and mobilize
+
2 Sets @ high effort
Run 300m
*Increase your speed every 50m so you finsih with a hard effort
rest walk 2-3mins between sets

CrossFit Open 15.4 Rx Workout

or

CrossFit Open 15.4 Scaled Workout”

Wrench
Perfrom Open workout 15.4

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
+
Finish with
20sec Row Sprint
rest 3-4mins x3 Sets

RAN

Airdyne 30cals @ 97%

Allison’s

A. Push Press 3, 3, 3, 3 rest 90 seconds in between sets
 
B.  EMOM 28 minutes
 
1.    12 toes to bar
2.    Row 40 seconds
3.    8 burpee box step ups
4.    12 light and fast barbell thrusters
 

Out of Town

EMOM 28 minutes
 
1.    12 toes to bar
2.    Run or Jump Rope 40 seconds
3.    8 burpee box step ups
4.    20 Squats

Sat March 21

All Levels
Part 1 (12mins)
45sec AD/Row @ 85%
rest 15sec
30sec AD/Row @ 90%
rest 30sec
15sec AD/Row @ 95%
rest 45sec
x 4 sets
*ensure your wattage/rpm/pace gets faster with each percentage

Part 2
EMOM x 15mins
1st – 12 KB Front Rack Lunges
2nd – 20 Double Unders + 12 Hollow Rocks
3rd – 24 Mountain Climbers (1 is 1)

Part 3
For Max Reps
3min – DB Snatch Alternating
2min – Burpees
1min – Anchored Sit Ups”
Wrench
Perform Open Workout 15.3

OR – POST OPEN RECOVERY WORK BELOW

15min EMOM
1st – Airdyne @ 70%
2nd – 40sec FLR on Rings
3rd – 6-8 GH Raise
+
A. TGU – build to a tough single on each arm
B1. 30sec Star Plank/side; rest 60sec x 3
B2. 2 Deficit HSPU; rest 60sec x 4
+
7min AMRAP @ 75%
Row 150m
10 Anchored Sit Ups
5 Push Crawls (push up + army crawler on hands = 1 rep)
+
10min Mobility

Allison’s Program:

12-minute AMRAP

6 hang power cleans (light and unbroken)

6 pushups

12 wall ball situps

12/14 cal AD

Rest 4 minutes

12-minute AMRAP

12 KB swings

12 sprawls

Run 200

Rest 4 minutes

6-minute AMRAP

30 Double Unders / 60 singles

12 single arm alternating DB snatches (light and fast)

Row 300m

Sun March 22

A1. Double KB/DB OH Walking Lunge @ 2011 16 steps; rest 30 sec x 4 sets
A2. Strict Pull-up @ 22X0 4-6 reps; rest 60 sec x 4 sets

B. 8 min AMRAP:
8 Burpee Pull-ups
10 Box Jump, step down 24/20″
Row 250m

C1. Seated DB External Rotation @ 3010 8-10 reps x 3 sets
C2. Hollow Rock 30-45 sec 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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