TJ’s Gym Workouts for the Week of March 23

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And the winner of the Sunday Kids BootCamp Class with Coach Zoe Hide-and-Seek game goes to….Anna L! For those of you who follow us on Facebook, you’ll remember that it was her father, Anthony (ALow), who “found” Pete in his car about a mile from the gym. There has to be some kind of cosmic connection between these two events.

*NO MORE BARBELL CLUB IN MILL VALLEY ON WEDNESDAYS! Instead, come enjoy open gym from 4-6pm, or regular classes at 3 and 7pm.

*The Corte Madera evening class schedule changes begin this week!

Mondays and Wednesdays 5pm; Tuesdays and Thursdays 5:30pm

*For those of you participating, don’t forget to submit your scores for the CrossFit Open workout 15.4 by Monday at 5pm!

Workouts for the week:

Mon Feb 9

All Levels
A. Back Squat; 1 reps every 45sec; use a moderately tough weight and focus on great position x 10sets
B. DB Walking Lunges; 10-12 Steps @ 20X1; rest 90-120sec between sets x 3 sets

3 Sets @ 100%
10 Thrusters (moderate and fast)
Row 200/150m
rest walk 3mins

3 Sets @ 100%
10 DB Burpees
Airdyne 20/16 Cals
rest walk 3mins
Wrench
A. Open Workout Repeat 15.4

Or

A. Squat Clean – build to a tough double (not TnG)
B. Front Squat – EMOM x 6mins – 1 rep build to a tough single on the last minute (NOT A MAX)
+
EMOM x 8mins
2 Squat Cleans @ 80% of tough double from today
+
AMRAP Muscle Up Unborken
rest 60sec
15 Burpee Bar Muscle Ups for Time

Allison’s Program:

A1. Back Squat waveload 3, 2, 1, 3, 2, 1

Rest 20 seconds

A2. Strict Pullup  6, 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

Rest 2 minutes

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

Run 400 and in remaining time in 4 minutes do:

AMRAP Situps

Tues Feb 10

All Levels
A. Deadflit – 2,2,2,2,2; rest 90sec (Pause between reps) – building weight
+
5min AMRAP x 3
1 Wall Walk
10 KBS (53/35)
100m Run
rest 2mins
+
60 Hollow Rocks for Time

Wrench
A. Low Hang Power Clean (from below knee) – build to a fast and aggressive single (not a max – good speed here)
B. CGBP; 1.1.1; rest 20sec/rest 2mins x 3 sets (only last one is tough)
+
Every 2mins x 4 Sets
5 PC 135
5 HSPU
3 PC 135
3 HSPU
+
Row 150m @ 95%
rest walk 90sec
x 4

Allison’s Program:

A. Row 200m at 75% Rest 1 min

Row 200m at 85% Rest 1 min

Row 200m at 95% Rest 1 min

B. 4 min AMRAP x 4

8 Toes to Bar

6 Push Ups

8 sprawls

6 DB Thrusters

rest 2 mins

C.  20 Turkish Get Ups if you are confident/competent in this movement, or sub 40 weighted, anchored situps if you aren’t.

Wed Feb 11

All Levels
A. EMOM x 10mins; 1 Squat Clean + 2 Front Squats (start moderate and build if you feel good)
+
2 Sets @ 95% Effort
Run 400m
12 Pull Ups
15 KBS Heavy
rest walk 3-4mins
+
2 Sets @ 95% Effort
Airdyne 30/24 Cals
15 Wall Balls
15 Ring Rows
rest walk 3-4mins
Wrench
A. Press – 2 reps @ 65-70%; every 45sec x 8 sets (should feel light and explosive)
B. Weighted Pull Up; 20X2; 2reps x 3 sets; rest 2mins (must hold chin over bar for 2sec each rep)
+
5min AMRAP
5 Burpees
5 C2B

rest 5mins

For Time
Airdyne 30 Cals
30 KBS 53/35
30 HR Push Ups

rest as needed

2min AMRAP
Run 400m
AMRAP Burpee Box Jump In remaining of 2mins

Strength

A. Clean Pull; Work Up to a Heavy and fast single in 10minsB. Back Squat; 5 sets of 3 all at the same weight; Increase weight from last week
3mins rest5 sets
C1. Weight Push Ups; 3-5reps
30sec rest
C2. Chinese Row 6reps/Arm Heavy
90sec rest

Allison’s Program:

A1.  Deadlift  5, 5, 3, 3, 3 increase weight from last week

Rest 20 seconds

A2.  10-15 hollow rocks

Rest 2 min

B. 5 sets high effort:

6 power cleans

6 burpees AFAP

30 second AD Sprint

Rest 3 minutes

10-minute cool down jog or row

Thurs Feb 12

All Levels
A. Power Clean – 2,2,2,2; rest 90sec
B. Weighted Dip – 2,2,2,2; rest 90sec
+
8 Sets @ 90%
4 Power Cleans
8 Burpees
40 Double Unders (12 Box Jump Step Down
rest 60sec
+
Row 30/25 Cals 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 makeup 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 hard effort
rest walk 2-3mins between sets

CrossFit Open 15.5 Rx Workout

or

CrossFit Open 15.5 Scaled Workout

Wrench
Perform Open workout 15.5

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

Row 300m @ 95%

Allison’s Program:

  1. Push Press 4, 4, 4, 4 rest 90 seconds in between sets
  2. EMOM 28 minutes
  3. 10 pullups
  4. 8 burpee box step ups
  5. Row 40 seconds
  6. 12 Wall balls

Sat Feb 14

All Levels
Part 1 (12mins)
60sec AD @ 85%
rest 30sec
60sec Row @ 85%
rest 30sec
60sec Run @ 85%
rest 30sec
x 3
Part 2
EMOM x 15mins
1st – 5 DB Press + 10 DB Step ups
2nd – 3 Pull Ups Strict + 20 Double Unders
3rd – 100m RUN HARD

Part 3
For Max Reps
3min – Wall Balls
2min – KB SDHP
1min – Army Crawlers
Wrench
Perform Open Workout 15.5

OR – POST OPEN RECOVERY WORK BELOW

15min EMOM
1st – 30sec Row @ 70%
2nd – 20sec Side Plank/side
3rd – 10-12 Hip Extensions GHD
+
A. 10 TGU/arm Not For Time – moderate
B1. 45sec Hollow Rock; rest 60sec x 3
B2. 3-4 Strict HSPU (use deficit to make challenging); rest 90sec x 3
+
7min AMRAP @ 75%
Run 200m
7 GHD Sit Ups
7 Sprawls
+
10min Mobility

Allison’s Program:

12-minute AMRAP

6 ring rows

12 med ball situps

12/14 cal AD

Rest 4 minutes

12-minute AMRAP

12 KB swings

30 Double Unders/ 60 singles

Run 200

Rest 4 minutes

6-minute AMRAP

6 burpess

12 single arm alternating DB snatches (light and fast)

Row 300m

Sun Feb 15

A1. Double KB/DB OH Walking Lunge @ 2011 16 steps; rest 30 sec x 4 sets
A2. Strict Pull-up @ 22X0 3-4 reps; rest 60 sec x 4 sets

B. 8 min AMRAP:
8 T2B
16 KB Front Rack Walking Lunge Steps
Bike 20/15 cal

C1. Seated DB External Rotation @ 3010 8-10 reps x 3 sets
C2. FLR 60-90 sec x 3 sets; weight if appropriate.

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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