TJ’s Gym Workouts for the Week of March 30

FOT67BB

*The Open is Over!  HUGE thank you to our coaches and members for making this a great 2015 Open Season!  We will see how things pan out, but we should have a at least a couple of individuals moving on to the Masters Qualifier, which is very cool.  Big time thanks to Amy, Ham, and Ed for organizing, supporting, and just being awesome during the Open. As always, we couldn’t have done it quite as well without you! Congratulations to all of the athletes who put yourself out there by testing your fitness via the Open. No matter your level, committing to doing five workouts at that level of intensity and with that kind of extra import can be trying and consuming.  Nice work, Everyone!

*The Mental Game is No Joke! We all know that the psychological/emotional components of training are where it’s at. What happens between your ears dictates much of what you’re able to accomplish with the rest of your body.  Our own Dr. Allison Belger of psychologywod.com is putting on a seminar for WOMEN who do CrossFit.  It will address the mental game and psychological aspects of physical training. For more details and to register, check out the flyer here.

*It’s TESTER WEEK! We don’t ask you to write down your results every day, but you’re going to want to do some recording this week.  It’s going to be tough, so bring your “A” game!  Allison’s Program is still on the menu, so be ready for that if that’s your gig.

*New Gear!  We have some new light grey and charcoal grey burnout hoodies up for pre-order, so check out the discussion board if you want one. Orders are due by April 6th.  Check them out and pre-order yours here.

Mon March 30

All Levels
A. Back Squat – Build to a 1RM
B. Build to an 8RM in the Bulgarian Split Squat (3seconds down tempo) – DB’s in both hands
+
For Time
21-15-9-6-3
Thrusters (95/65)
Burpee over Bar

Wrench
A. Squat Clean – build to a 1RM
B. Front Squat – build to a 1RM
*take ratio of Squat Clean/Front Squat
+
25 Squat Cleans for time @ 77% of part A

Allison’s Program:
A1. Back Squat 3, 3, 3, 3
Rest 20 seconds
A2. Strict Pullup 6, 6, 6, 6
Rest 2 minutes

B. DO 6 ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 KB Swings
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Out of Town

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 Sprawls
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues March 31

All Levels
A. Deadlift – build to a 1RM safely
+
5 Rounds for Time
15 Box Jump Step Down 24/20
10 Turkish Get ups (53/35)
5 Wall Walks
*30min Time Cap
Wrench
A. Press – build to a 1RM
B. Weighted Pull Up – strict pronated with hands shoulder width apart
+
5min AMRAP
50 HSPU
rest 10mins
5min AMRAP
50 C2B
+
2min Max Cal Row

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

Row 200m at 100% effort

B. 3 min AMRAP x 4

6 Toes to Bar

6 DB Thrusters

Row 150m

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.

Out of Town

5 Rounds for Time
15 Box Jump Step Down 24/20
10 Situps
5 Wall Walks
*30min Time Cap

Wed April 1

All Levels
“A. Squat Clean – build to your 1RM
B. Front Squat – build to 1RM
+
3 Rounds for Time
Run 400m
21 KBS 53/35
12 Pull Ups”

Wrench

A. Power Clean – build to a 1RM
B. Close Grip Bench Press – build to a 1RM
+
For Time @ 100%
15-12-9
Power Clean 115#/75#
Buprees
rest 10mins x 2 sets

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:

5 power cleans (try increasing weight from last week)

5 burpees AFAP

35 second AD Sprint

Rest 3 minutes

10-minute cool down jog or row

Strength

A. Box Jump; Build to a Tough Jump in 10mins
B. Back Squat; 5 sets of 1 all at the same weight; Increase weight from last week
3mins rest *No Misses
5 sets
C1. PAUSE Close Grip Bench Press 3reps
30sec rest
C2. 12alt.  Heavy Single Arm Snatches AFAP
90sec rest

Thurs April 2

All Levels
“50 HPC For Time (135/95)

rest 5-10mins

Row 500m for Time

rest 5-10mins

Airdyne 1mile for Time

rest 5-10mins

50 Burpees 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

Run 1 mile

50 Burpees

Fri April 3

All Levels
“A. Power Clean – find your 1RM
B. Close Grip Bench Press – find your 1RM
+
3 Rounds for Time
25 KBS 53/35
25 Burpees
*scaled mens 44lbs womens 26lbs”

Wrench
A. Back Squat; Build to a 1RM @ 30X0A. Back Squat; Build to a 1RM @ 30X0
rest 5mins after last attempt
B. Back Squat AMRAP @ 85% of 1RM from part A – @ 30X0 tempo
C. Rear Foot Elevated Split Squat; Find your 8RM for each leg (3seconds down with DB’s at sides)
+
For Time @ 100%
30 Thrusters 95#/65#
500m Row
Allison’s Program:

A. Push Press 3, 3, 3, 3 (up in weight from last week)
Rest 90 seconds in between sets

B. EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 8 Renegade rows (pushup, row left, row right with DB’s)
3. Row 40 seconds
4. 12 Wallballs

Out of Town

EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you complete your pullups in 25 seconds or less)
2. 8 Pushups
3. Run 100m
4. 15 Squats

Sat April 4

All Levels
“A. Press – build to a 1RM
B. Weighted Pull Up – build to a 1RM with pronated grip
+
“Karen”
150 Wall balls for time
Women RX – 14lbs ball to 9 feet
Mens RX – 20lb ball to 10 feet
Womens Scaled – 10lb ball to 9 feet
Mens Scaled – 14lb ball to 10 feet

rest as needed

100 Anchored Sit Ups for Time”
Wrench
For Time
50 Ground to Overhead 95/65

rest 10mins

3min Max Cals Airdyne

rest 10mins

50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees

Allison’s Program:

8-minute AMRAP

8 ring rows

12 med ball situps

12/14 cal AD

Rest 4 minutes

8-minute AMRAP

12 KB swings

10 Box Step up/Step Down

Run 200

Rest 3 minutes

8-minute AMRAP

6 burpees

12 single arm alternating DB snatches (light and fast)

Row 300m

Sun April 5

A1. Double KB/DB OH Walking Lunge @ 2011 12 steps; rest 30 sec x 4 sets
A2. Strict Pull-up @ 22X0 1-2 reps; rest 60 sec x 4 sets

B. 8 min AMRAP:
30 DU
15 KBS 70/53
10 Pull-ups

C1. Seated DB External Rotation @ 3010 8-10 reps x 3 sets
C2. Ring FLR 60-90 sec x 3 sets; weight if appropriate.
C3. Side Plank 45-60 sec / side x 3 sets

Allison’s program:
Rest or make-up day

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About tjsgym

Owner of TJ's Gym
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