TJ’s Gym Workouts for the Week of Nov 23

IMG_8856

 

Coach Dan had a great turnout and even better response to his Rowing Seminar today.  Keep your eyes out for another one soon and a Level 2 Seminar.  Only those who have completed the Level 1 can take the Level 2.

Announcements:

*Thanksgiving Schedule:

Wed 11/25 Normal schedule

Thurs 11/26 9am Redwood Track: Community Workout. Gyms Closed.

Friday 11/27

San Rafael: 7:30, 8:30, 9:30

Corte Madera: 8:00

Mill Valley: 7:30, 8:30, 9:30

*Holiday Party Saturday, Dec 12 7pm San Rafael

*Check out the newsletter in your inbox last week for more, including registration for the next Whole Life Challenge.

Mon Nov 23rd

All Levels
8 Sets
Row 250m – increasing effort with each set
30-40sec Ring FLR
rest walk 60sec

rest as needed

EMOM x 16mins
1st – Row 15sec Sprint
2nd – 12 DB Wtd Sit Ups
3rd – 12-14 Wall balls Unbroken
4th – 50m Front Rack KB Carry

Wrench
A. Seg Sn DL + Pause Snatch (3sec hold with bar below knees); rest 2mins x 5 sets
B. Pause Push Press + Pause Split Jerk; every 75sec x 6 sets
+
5 Sets
10 T2B
4 Strict HSPU
5 Burpees
rest 20sec
7 HSPU
12/9 Cal Row
10 PUll UPs
rest 90sec
+
Row 175m @ 97%
rest 2:15 x 4

Allison’s:

A1. OHS 5, 3, 3, 3, 1
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds

B. EMOM 30 minutes

1st: 6 wallballs + 8 medball situps
2nd: 8 heavy Russian Swings + 30 DU’s
3rd: Row 40 Seconds

Tues Nov 24

All Levels
A1. Rear Foot Elevated Split Squat; 4010; 4-6reps/leg; rest 60sec between legs; rest 60sec x 4
A2. Strict Pull Up; 20X1; 3-5reps; rest 90sec x 4

5 Sets
30sec AMRAP – ring ush ups
15sec – REST
30sec AMRAP – kipping t2b/k2e
15sec – REST
30sec – AMRAP – air squats
15sec – REST
30sec – AMRAP – ring rows
2:00 – REST
*Goal is to acheive same reps on each set

Wrench
A. Clean + 3 x FS 22X1; 5 Sets; build; rest 2mins

5 Sets
3 PC
3 Thrusters
3 FS
rest 60sec
*must add weight each set

RAN

4 sets not For Time
8 EZ Bar Curls
6 Alt Wtd Pistols

Allison’s:

A. EMOM 8 min
3 Power Cleans

B. 6 sprint sets
8 Hang Power Cleans
7 Burpees as fast as possible
35 second AD sprint
Rest 3 minutes

Wed Nov 25

All Levels
A1. Hollow Hold or Rocks; 45sec continuous; rest 60sec x 4
A2. Good Morning 2020; 6-8reps; rest 60sec x 4
+
3min AMRAP @ 85%
3 Burpee Over Barbell
3 PC
3 Push Jerk
rest 2mins x 4 Sets
*goal is consistent rounts and reps each set

rest as needed

Finisher
AD Sprint 20-25sec @ 100%
rest walk 3mins x 3
Wrench
A. Every 75sec x 10 Sets – 3 Banded TNG Deadlifts – pick a moderate load to start and add a little ach set (focus on speed pulling from floor)

EMOM x 10mins
Odd – 3 Snatch Pulls (tough)
Even – 3 CGBP w/ Chains (tough)

rest 5mins

5min AMRAP
AD 45/35 Cals
30 C2B
15 S2OH 155/105

rest 5mins

5min AMRAP
30 HSPU
Row for Distance in time remaining
Allison’s:

A1. Back Squat 5, 5, 5, 5
Rest 20 Seconds
A2. Pullups @21X1 5, 5, 5, 5
Rest 90 seconds

B. 8 sets
9 pullups
10 barbell Clusters 35/55
Run 200m
Rest 90 Seconds

Thurs Nov 26

See you at the Redwood Track.  9am!

Fri Nov 27

All Levels
A1. Hollow Hold or Rocks; 45sec continuous; rest 60sec x 4
A2. Good Morning 2020; 6-8reps; rest 60sec x 4
+
3min AMRAP @ 85%
3 Burpee Over Barbell
3 PC
3 Push Jerk
rest 2mins x 4 Sets
*goal is consistent rounts and reps each set

rest as needed

Finisher
AD Sprint 20-25sec @ 100%
rest walk 3mins x 3
Wrench
A. Every 75sec x 10 Sets – 3 Banded TNG Deadlifts – pick a moderate load to start and add a little ach set (focus on speed pulling from floor)

EMOM x 10mins
Odd – 3 Snatch Pulls (tough)
Even – 3 CGBP w/ Chains (tough)

rest 5mins

5min AMRAP
AD 45/35 Cals
30 C2B
15 S2OH 155/105

rest 5mins

5min AMRAP
30 HSPU
Row for Distance in time remaining
Allison’s:

A1. Back Squat 5, 5, 5, 5
Rest 20 Seconds
A2. Pullups @21X1 5, 5, 5, 5
Rest 90 seconds

B. 8 sets
9 pullups
10 barbell Clusters 35/55
Run 200m
Rest 90 Seconds

Sat Nov 28

All Levels
A1. CGBP; 4-6; rest 60sec x 4
A2. 60-75sec Ring FLR Unbroken; rest 3mins x 4

+

15mins AMRAP
10 Thrusters 115/75
10 C2B
10 Burpees
Wrench
A. Snatch Grip Deadlift 5151; 3,3,3,3; rest 3-4mins (straps OK)

For Time
2k Row
30 HSPU
50 Box Jump Step Down
10 Muscle Ups

Allison’s Program:

5 sets:
60 seconds at each station–rotate quickly!

1st: wallballs
2nd: 30 sec KB swings/30sec DU or singles
3rd: Box step up and down
4th: Hang power Clean and jerk
5th: Row or AD

Sun Nov 29

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s