TJ’s Gym Workouts for the Week of April 13

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Zoe and Luke just hanging around.  

*Great Mental Game Seminar in Corte Madera today for Dr. Allison working with some CrossFit Games athletes and other women pondering the psychological factors at play in their training, body image, and relationships. Never a dull moment when these topics are discussed. Feel free to reach out at allison@tjsgym.com if you’re interested in working on these issues and need some guidance.

PROJECT “A STAR IS BORN”  will begin this Wednesday, April 15th.  Allison and TJ’s older daughter, Lyle, is doing a personal service project collecting used costumes, dress-up accessories, and dance clothes and shoes to give to needy children. Lyle’s hope is to help spark and nurture the kind of love of performing that she has cultivated, in part, through access to such items.  Collection bins for the items will be delivered to all three TJ’s Gyms this week, and we will be collecting through July 30th!

*KC and Brad will be finding out their fate in the form of the Masters Qualifier workouts on Friday of this week. They will then have four days to complete the four workouts. Please cheer them on, either at the gym or via emails and good thoughts! Congrats to both of them for making the top 200 in THE WORLD in the CrossFit Open in their respective age divisions.

Mon April 13

All Levels
Every 4mins Complete
Airdyne 25/18 Cals
10 Renegade Rows Tough
30sec Ring FLR
x 4 Sets

4 Min Break

Every 4mins Complete
100m Run
10 V-Ups
15 DB Push Press (35/25)
20 Army Crawlers
100m Run
x4 Sets

*Work sets should take between 2-3mins. Scale back reps if sets take longer than 3mins
Wrench
A. Back Squat; 20X1; 3reps @ 80%; rest 90sec x 6 sets
B. WTD Hip Extesnion; 2012; 6-8reps; rest 2mins x 3

EMOM x 8mins
2 Hang Clean + Full Clean – moderate

AD Sprint 16sec @ 100%
rest 2:14 x 3-5sets

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

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 Sprawls
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues April 14

All Levels
A. Front Squat; (3sec Down); 5,5,3,3,3; rest 2mins
+
4 Sets
12 Ring Rows
12 Thrusters (95/65)
12 Pull Ups
36 Double Unders
rest 90sec
+
Finisher
Single Arm Farmers Carry Heavy 20m – 3-4 sets/arm (challenge grip and core stability)

Wrench
A. Push Press; 3,3,3,3; build from last weks tough triple; rest 2-3mins
B1. 2-3 Strict C2B Pull Ups; (loaded if possible); rest 30sec x 4
B2. 6-14 Unbroken Kipping C2B; rest 2-3mins
+
3 Sets
4 Wall Walks
10 Box Jump Step Down 24/20
10 HSPU
2 Rope Climbs
rest 1:1

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

8 Barbell Hang CLUSTERS 35/55

Row 100 m

rest 2 mins

C. 50 anchored situps

Out of Town

3 min AMRAP x 4

6 Toes to Bar

8 Jumping Squats

Run 100 m

rest 2 mins

Then; 50 anchored situps

Wed April 15

All Levels
3 Sets @ 100%
5 Deadflits (increase load per set)
12 Burpees AFAP
rest walk 2-3mins

3 Sets @ 100%
3 Hang + 3 Power Cleans (increase load per set)
22 Sec Airdyne Sprint
rest walk 3mins

3 Sets @ 100%
12 KB SDHP (tough)
Row 24 sec Sprint
rest walk 3mins
Wrench
A. Front Squat w/ chains; 2reps @ 65% 1RM + Chains; EMOM x 8 sets (focus on speed from bottom)

For Time @ 97%
21-15-9
Airdyne Cals (Females Scale to 15-12-9)
KBS 53/35

rest as needed

For Time
Run 800m
40 Wall Balls (20/14)
30 Burpee to 6″ Target
20 Shoulder to Overhead 135/95
Row 500m @ 90%

Allison’s Program

A1. Deadlift 3,3,3,3,3 increase weight each set as long as form is good
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. 5 sets high effort:

6 power cleans (go up in weight from last week if you can)

6 burpees AFAP

35 second AD Sprint

Rest 3 minutes** Take this full rest time so you can SPRINT all 5 rounds!

10-minute cool down jog or row

Strength

A. Build to a Heavy 3 in the Back Squat

20min
1st: Pause Close Grip Bench Press: 4-6reps
2nd: Semi Supinated Pull Ups 6-10reps
3rd: Russian KBS 12reps
4th: 30-45sec Ab walkouts

10min Z1

Out of Town

5 sets high effort:

6 Pushups

6 burpees AFAP

35 second Sprint

Rest 3 minutes** Take this full rest time so you can SPRINT all 5 rounds!

10-minute cool down jog or row

Thurs April 16

All Levels
A1. Single Arm DB Torso Row; 8reps/arm; rest 45sec x 4
A2. Seated BTN BB Press; 31X1; 8reps; rest 45sec x 4
A3. Side Plank; 30-45sec/side; rest 45sec x 4

+

For Time
10-9-8-7-6-5-4-3-2-1
Walking Lunges (2 is 1)
Pull Up
Push Ups

Wrench –
Not For Time

Row 2500m Easy
Every 500m Perform
30sec HS on Paralletes

Airdyne 100 Cals Easy
Every 20 Cals Perform
3 Barbell TGU (hold Barbell with both hands – scale to PVC pipe if needed or 15lb bar)

Jog 2k
Every 400m
Perform 3 Skin the Cats

Allison’s:
Rest or Make-up day

Out of Town

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Walking Lunges (2 is 1)
Situp
Push Ups

Fri April 17

All Levels
A. 3 DL + 2 HPC + 1 PC – 10mins to work up to a technically sound complex

EMOM x 10mins
3 DL + 2 HPC + 1 PC (use loading from part A)
3 Burpees

EMOM x 12mins
Odd – 10/7 Cals Row
Even – 30sec AMRAP Box Jump Step Down 24/20″

Wrench
A. Kang Squat; 5,5,5,5; rest 2-3mins (build from last week)
B. Single Arm KB Row; 3-4reps (HEAVY)/arm; rest 60sec between arms x 4 sets

EMOM x 8mins
HS + Snatch Balacne + OHS + (moderate)

Row 110m @ 100%
rest walk full recovery x 4-5sets

Allison’s Program:

A. Push Press 3, 3, 3, 3
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. 8 Roll-back Candlesticks to standing (use hands to assist if you need to)

Out of Town

EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. Star Planks
3. Row or Run 40 seconds
4. 8 Roll-back Candlesticks to standing (use hands to assist if you need to)

Sat April 18

All Levels
10min AMRAP
Run 300m
5 Man Makers

rest 3mins

10min AMRAP
Row 350m
10 Wall balls

rest 3mins

10min AMRAP
Airdyne .5/.4 Miles
2 TGU/arm
Wrench
A. Incline Bench Press (shouler width grip); 5,5,5,5 @ 70% of last weeks tough single

For Time
9-7-5
Deficit HSPU (4″/2″)
KBS (97/70)

rest as needed

15-12-9
T2B
Thruseter 95/65

rest as needed

5min AMRAP Double Unders
Every 30reps you must complete 3 Burpees
Allison’s Program:

8-minute AMRAP

10 Burpee box step up and step down

12 med ball situps

Run 200

Rest 4 minutes

8-minute AMRAP

8 ring rows

12 single arm alternating DB snatches

AD 12/14 calories

Rest 3 minutes

8-minute AMRAP

6 sprawls

12 DB Hang power cleans (heavy for you)

Row 300m

Sun April 19

A1.Bulgarian Split Squat @ 3011; 8 reps per leg; rest 30 sec x 4 sets
A2. DB Shoulder Press @ 21X1 8 reps; rest 60 sec x 4 sets

B. 7 min AMRAP:
3 Burpee Box Jump 24/20 w/ step down
3 Sit-ups
6 Burpee Box Jump 24/20 w/ step down
6 Sit-ups
9 / 9
etc. until time
Rest 2 min
7 min AMRAP:
3 T2B
3 Thruster 95/65
6 T2B
6 Thruster 95/65
9 / 9
etc. until time

Allison’s Program:
Rest or makeup day

About tjsgym

Owner of TJ's Gym
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