TJ’s Gym Workouts for the Week of April 27

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*Congratulations to KC and Brad for completing the Masters Qualifier this weekend (oh, and Neil, too!).  They performed mightily, and we are very proud of them.  You can see their results on the CrossFit Games site on Monday night after 5pm.

teresa

*Teresa is moving, and we are NOT happy about it. However, we wish her well in her new adventure up north. Teresa: you have made your mark on the TJ’s family, and we will all miss you and your amazing personality. Please promise you will come back and sing for us sooner than later. We will keep the equipment warm for you while you’re away, and we will be thinking of you often. Safe travels, Friend!

*I’ll be speaking this Thursday, 4/30, at 7pm at TJ’s Gym Corte Madera (118 Corte Madera Avenue):

Strength, Conditioning, and Nutrition for Teen (and pre-teen) Athletes

This will be open to TJ’s members as well as the public, free of charge. Teens and parents are welcome. Come learn all about fitness and performance for young athletes, what you can do at home to help them develop, and what we can do to help them reach their goals.

*”Are You Fixing a Problem?”

Good friends of mine have created an empire based on this question.  They looked at the landscape right in front of them and saw problems.  Then they set out to fix the problems. It started small with broad strokes and became specific later on. Soon, the stream started run pretty fast, and they had the ability to create change downriver by just “adding a little red dye upstream to the roaring river and soon the entire lake was a different color.”

Define a problem and start fixing it.  Momentum will take over, and what seems hard to comprehend today will soon become habit.  Successes will soon become a regular occurrence, and new possibilities will start presenting themselves.  The data is out there that “doing reps” (pardon the pun) creates change.  The Goal/Coach/Plan program that we preach is leading to significant changes daily.  It could be you next.  Just reach out and ask.

Mon April 27

All Levels
Every 4mins Complete
Run 300m
10 Burpees
30-45sec Ring Plank
x 4 Sets

4 Min Break

Every 4mins Complete
Airdyne 30/25 Cals
10 Power Clean 115/75
15 Sit Ups
x4 Sets

*Work sets should take between 2-3mins. Scale back reps if sets take longer than 3mins
Wrench
A. Back Squat; 20X1; 2reps @ 90%; rest 2-3mins x 5 sets
B. Wtd GHD Hip Extension; 3022; 6reps; rest 2mins x 3

EMOM x 10mins
Pause Clean (hold 2sec at knees) + hang Clean (below knee) – moderate

AD Sprint 18sec @ 100%
rest 3:12 x 3-5sets

Allison’s Program:
A. 3 position power clean (high hang, mid hang, floor). Build up to a tough set in 15 minutes

B. EMOM 24
1. 10-12 toes to bar
2. 8 heavy Russian Swings plus 25 DU’s or 45 singles
3. 35 second airdyne sprint

Out of Town

EMOM 24
1. 10-12 toes to bar or knee pulls
2. 10 Sprawls
3. 35 second machine sprint or 30 Double Unders

Tues Feb 10

All Levels
A. Front Squat; (3sec Down); 3,3,3,2,2; rest 2mins
+
4 Sets
6 Renegade Rows
20 Air Squats
100m Run
10 Strict Pull Ups
rest 90sec
+
Finisher
Single Arm Farmers Carry Heavy 20m – 3-4 sets/arm (challenge grip and core stability)

Wrench
A. Push Press; 1,1,1,1,1; building sets; last set is a max; rest 2mins
B1. Strict C2B Pull Up; 3-5reps (wtd if you can); rest 60sec x 3
B2. T2B + Pull x 5-7 Complexes (kipping); rest 2-3mins x 3
+
3 Sets
Row 15/12 Cals
10 Barbell Strict Press (from rack @ moderate load)
5 DB Burpee Box Step Overs 45/30 – 20/16″
2 Rope Climbs
rest 2-3mins

Allison’s Program:
A1. Front Squat: 5, 5, 5, 5, 5
rest 20 seconds
A2. AMRAP Ring Rows (make sure you’re getting full range of motion and stop when you can’t any more)
Rest 90 seconds

B. 8 sets:
run 200
8 barbell clusters (55/75)
8 pullups (jumping or unassisted but no bands)
rest 90 seconds

Out of Town

8 sets:
run 200
10 Jumping Squats
8 pullups (jumping or unassisted but no bands)
rest 90 seconds

Wed Feb 11

All Levels
3 Sets @ 100%
3 Deadflits (tough sets)
Row 100m Hard
rest walk 2-3mins

3 Sets @ 100%
14 Box Jump Step Down
25 Sec Airdyne Sprint
rest walk 3mins

3 Sets @ 100%
10 Push Press (from Rack)
Shuttle Run 50m back 100m back
rest walk 3mins

Wrench
A. Front Squat w/ chains; 3 reps @ 55% 1RM + Chains; every 45sec x 8-10 sets

For Time @ 97%
15-12-9
PC&J 95/65
Burpee

rest 5mins

For Time
Row 1500m
30 T2B
10 ManMakers 40/25
30 GHD Sit Ups
100m Farmers Carry 100/70lbs

Allison’s Program:
Warm up deadlifts. Then:
A. EMOM 10 minutes deadlift 3 reps plus 5 pushups

B. 4 rounds for time:
10 burpees
10 Box step up and down
12/15 calorie row

C. Tabata Hollow rocks

Strength

20min EMOM
1st: Fat Grip Deadlift 5-7reps Mod.Tough
2nd: DB Clusters 30sec Amrap *Pick a weight to go unbroken
3rd: DB Box Jumps (Light Weight) 8-12reps
4th: Rest Minute

3 sets
B1. BB Bicep Curls 10-15reps
15-30sec rest
B2. Tricep Ext. 10-15reps
60-90sec rest

Out of Town

4 rounds for time:
10 burpees
10 Box step up and down
20 MT Climbers 2 is 1

C. Tabata Hollow rocks

Thurs Feb 12

All Levels
A1. Pendlay Row; (3sec Down) 6-8reps; rest 45sec x 4
A2. Seated Arnold Press; 31X1; 6-8reps; rest 45sec x 4
A3. Hollow Rocks; 40-60sec; rest 45sec x 4

+

For Time –
21-15-9-6-3
Burpees
Ring Row
Sit Up

Wrench –
Easy Aerobic w/ Core Work – Not For Time

Row 3000m Easy
Every 500m Perform
20sec Wall Facing HS Hold (nose and toes only touching is goal)

Airdyne 120 Cals Easy
Every 20 Cals Perform
6 reps clam shell side plank/side

Jog 2400m
Every 400m
30-45sec FLR on Rings

Allison’s program:
rest or make up day

Out of Town

Same as Wrench

Fri Feb 13

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

EMOM x 12mins
Odd – 4 DL + 2 PC + 2 Jerks
Even – 10-15 Push Ups (scale up to rings)

EMOM x 12mins
Odd – 10 Alternating DB Snatch
Even – 15 Airdyne Sprint 100%

Wrench
A. Kang Squat; 3,3,3,3; rest 2-3mins (build from last week)
B. Ring Row; 2020; AMRAP at Tempo; rest 2mins x 3 sets

EMOM x 8mins
Pause Snach (hold 2 sec at knee) + Hang Snach (below knee) + OHS – moderate

Row 130m @ 100%
rest walk full recovery x 4-5sets

Allison’s Program:

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Rest 2 minutes:

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 DB hang squat cleans
10 pushups
Run 100

Rest 2 minutes

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Push Press 5 reps heavy then do:
AMRAP 3 minutes:
10 DB hang squat cleans
10 pushups
Run 100

Out of Town

AMRAP 3 minutes:
10 Jumping Squats
10 situps
30 Double unders/ 50 Singles

Rest 2 minutes:

AMRAP 3 minutes:
10 Jumping Lunges
10 pushups
Run 100

Rest 2 minutes

AMRAP 3 minutes:
10 Jumping Squat
10 situps
30 Double unders/ 50 Singles

AMRAP 3 minutes:
10 Jumping Lunges
10 pushups
Run 100

Sat Feb 14

All Levels
5min AMRAP
Row 10/7 Cals
10 Wall balls

rest 2mins

5min AMRAP
Run 100m
10 KBS

rest 2mins

5min AMRAP
AIrdyne 10/7 Cals
5 Renegade Rows

rest 5 mins
x2 Sets
Wrench
A. Incline Bench Press (shouler width grip); 3,3,3,3 @ 80% of tough single

For Time
12-9-6
dHSPU 3″
Power Clean 155/105

rest as needed

9-7-5
Bar Muscle Up
Heavy D-Ball or Stone to Shouler (sub 106/70 KBS)

rest as needed

5min AMRAP
25 Double Unders
5 T2B

Allison’s Program:

5 sets at high intensity:

45 seconds hang power snatch (45/65)
rest 15 seconds
45 seconds burpees
rest 15 seconds
45 seconds row for calories
rest 15 seconds
45 seconds jumping pullups
rest 15 seconds

Rest 4 minutes in between sets.

Finisher: 10 min run or row at 85% effort

Sun FEb 15

A1.Bulgarian Split Squat @ 3011; 8 reps per leg; rest 30 sec x 4 sets; build to 8RM
A2. DB See-saw Shoulder Press @ 21X1 6 reps/side; rest 60 sec x 4 sets; build

B. EMOM x 10: 3 BB Clusters; start medium and build

C. 4 sets for time:
12 Single Arm DB/KB Thruster
12 Single Arm KBS
200m Run
*alternate hands each round so that 2 sets are performed per arm per exercise

Allison’s Program:
Rest or makeup day

About tjsgym

Owner of TJ's Gym
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