TJ’s Gym WOD for Mon. Sept 9th and Tues. Sept 10th

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TJ’s Rodeo registration closes THIS FRIDAY, September 13th. If you’re on the fence–get off and register. You don’t want to miss this event–ask anyone who has participated in the past!  You will feel like a rock star for the day and will push yourself in ways you didn’t know you could, all while being cheered on by your coaches, friends, and family.  DO IT!

Register Here!

Other announcements:

Angie McKinsey from Nut-N-Other Farms will be in the Bay Area on Thursday, September 26 and will deliver nuts to the San Rafael gym. If you are interested in placing an order, please email angie@nutnother.com or call 707-318-4970 no later than Tue, Sept 24. She will email confirmation of your order and Expected Time of Arrival (ETA) by Wed, Sept 25.
Estancia Meat Order – This is a great way to get free range, grass–fed primal beef delivered to the gyms.  Here are the details:

We’ve started a new program with Estancia Beef, a 100% free-­‐range grass-­‐fed beef company. Those of you who attended our NorCal Masters Compeition in January may recognize the name. Estancia served samples at their booth and sold burgers at the Le Truc outside. The program is essentially a bulk buying system with delivery right to the  gym, at a discounted rate from retail (30-­‐40% off).

To see more about the program and to register, go to:

http://www.estanciabeef.com/primalsprogram.

When you register, select TJ’s Gym from the dropdown box. Once Robin has confirmed your registration, you’ll have full access to the site and can read more and place your order.  The Meat is delivered fresh, (not frozen).  Please email Robin@tjsgym.com with any questions.

Athleta will be holding a trunk show at TJ’s Gym San Rafael this Wednesday, September 11th from 9:30-12 in the back area outside the gym.  Come workout, shop, and get entered into a drawing for a free gift card!

Mon Sept 9th

WOD

All Levels
A. Push Press; 2-2-2-2-2 (last set is max for day); rest 2mins
B. EMOM 5 Push Press @ 70% of 2RM; 8mins

For Time
300m Row/30/25 Cal Airdyne
+
15-12-9
OHS 45/35
Burpee
+
300m Run

Wrench
A. Split Jerk; 1.1.1 (use jerk blocks); 4 sets rest 2mins
B. EMOM 3 Tough Push Press + 3 Strict Pull Ups; 8mins

For Time
21-15-9
OHS 95/65
Burpee

Metabolic

100 KB Swing Buy in 53/35

Walking lunge 100 ft. with 45/25 lb plate overhead.
21 Pull-ups (All pullups should be jumping even if you can rx pullups.  Height should be wrists on bar with arms extended overhead and feet flat on floor)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

50 Burpee Buy Out

Mobility WOD 

Tues Sept 10th

WOD

All Levels
A. Power Clean; 2.2; 5 sets; rest 2mins
B. EMOM x 8mins
3 Hang Power Cleans
7 Clap Push Ups (scale to regular push ups)
*NOT odd/even

4 sets for times
10 KBS Heavy
15 Sit Ups AFAP
Row 200m/AD 35sec
rest 2-3mins

Wrench
A. Power Clean; 2.2; 5 sets; rest 2mins
B. EMOM 4 PC + PJ light and fast (TnG practice); 8mins

4 sets @ 97%
10 Heavy Swings
20sec Airdyne
rest 3mins

Out of Town WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Mobility WOD  

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About tjsgym

Owner of TJ's Gym
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