TJ’s Gym WOD for Wed. April 3rd

Screen Shot 2013-04-02 at 8.35.38 PMHey guys,

We’re starting a new program for the community with Estancia Beef, a 100% free-­‐range grass-­‐fed beef
company here in NorCal. Those of you that attended our NorCal Masters Tournament in January may recognize the name. Estancia was serving samples at their booth and selling burgers at the Le Truc outside. The program is essentially a bulk buying system with delivery right to the box at a discounted rate from retail (30-­‐40% off).

For our first order, deadline to place them is Monday April 15th. We should get the beef in the gym by Thursday of that week.

To see more about the program and to register, go to : When you register, select TJ’s Gym from the dropdown box. Once Robin has confirmed your reigstration, you’ll
have full access to the site adn can read more and place your order.

The Meat is delivered fresh, (not frozen) and in bone– out cryovaced primals. A “primal” is to a steak what a loaf is to a slice of bread. It’s a larger piece of meat that you slice steaks off of that you can cook right away or freeze for later!

We know that it probably sounds a little intimidating, even a little weird, but once you get your first order, and get your hands on the meat, its actually pretty fun. Estancia has instruction videos on how to cut up and prepare the meat. Even though the order is in “bulk”, you are making your individual order.

Please be in touch with with any questions you have.


All Levels
A. Power Clean; 3-2-1-3-2-1; rest as needed

5 Rounds for Reps
3min AMRAP
3 Power Cleans
6 Push Ups
9 Sit Ups
rest 1min

EMOM x 16
Odd – 4 Thruster @ 115/75
Even – 7 KBS @ 80/62

EMOM x 16
Odd – AIrdyne 30sec @ 95%
Even – 8 GHD Sit Up

A. Hang Power Clean – Technique practice
B. Review push up mechanics

5 Rounds for Reps
3min AMRAP
3 Hang Power Clean
6 Push Ups
9 Sit Ups
rest 1min


8min AMRAP

12 KB Swings

6 Pullups

100m Run

8min AMRAP

5 Hang Power Clean 135/95 (outside)

15 Situps

150m Row

8min AMRAP

30 Double Unders

15 Burpees

7 DB Thrusters 40/25


Out of Town WOD

5 Rounds for Reps
3min AMRAP
3 Handstand Pushups
6 Push Ups
9 Sit Ups
rest 1min

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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