TJ’s Gym WOD for Mon. Dec 10th


Mike Dempsey.  Solid.

We’ve got a new option during classes.  The option is for folks who are veterans.  Or advanced.  Or just lo0king for a little something more.  Look, we do a hell of a job modifying for new folks, ensuring that they will get the safest most effective workout for their current fitness level.  We also do a great job for the folks who are looking to get in, get a great workout, and get out.  This is the next level.  A level that makes sure EVERYONE feels like they got what it is they want.  I rolled around some terminology in my head.  What would I call this option that encompassed not only the idea of advanced moves and more volume/intensity but also defined all the previous hard work that went into earning this option?

A year ago I got an email from a former TJ’s Gym Athlete of the Year.  He told me about a blog post  that spoke of something more.  I reread it today here and it spoke to me like a lightning bolt.  I thank Kevin Daigle for his brilliant post and his ongoing perspective and I thank our friend, who if you read closely enough, will be revealed.

So…introducing The Wrench, our additional level of programming (see below).  Coaches will facilitate those choosing the Wrench within regular classes.  Have at it!

Monday night SR gym.  7:20-8:30. Chat it down with other Ladies of TJ’s Gym and the Good Dr. Always a rockin’ good time!

Holiday Special:  TJ’s Gym messenger style gym bag on sale for $95. Originally $119. This is a great gift for your favorite TJ’s member or wannabe.  Email to purchase yours.

MOGA (yoga/mobility combo) starts tomorrow at 9:30 in OG2 in San Rafael.  Get your mobility and flexibility on!  First class is free and after that you can buy a pack of classes by emailing


All Levels
A. 2 Snatch Push Press + 2 OHS; 4 sets; rest 2mins.

B1. Single Arm Overhead walking Lunges; 20 Steps; rest 60sec; 3 sets
B2. Ring Rows; AMRAP @ 2020; rest 60sec; 3 sets

C. In Teams of Two;
800m Run (both partners must run together)
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
*1 partner works at a time

The Wrench

A. 2 Snatch Balance+ 2 OHS; 4 sets

B1. Back Rack Step and Back Lunge with Barbell;10 Steps alt legs with max weight

B2. Strict False Grip Pullups or Strict Muscle Ups. AMRAP

Run 800m then: “Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

A. OHS 3-3-3-3;

B. Hang Power Snatch; 3-3-3-3

5 Rounds for Total Time
Run 200m
6 Hang Power Snatch
rest 30sec


800m Run


10 Pullups

10 Pushups

10 Situps

10 Squats

10 Rds

800m Run

Out of Town WOD

800m Run
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Mobility WOD 

Screen Shot 2012-12-09 at 8.20.19 PM


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: Logo

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

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s