Lift Up Luke, Programming for this week, TJ’s Gym Road Map and TJ’s Gym WOD for Mon Oct. 21st and Tues Oct 22nd

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Thank you to Allison for organizing the Lift Up Luke, Fundraiser for Autism workout today, and thank you to Sandra and Rick Wedge for participating and sharing their story.  We had an amazing time, and I imagine that this fundraiser will be on the calendar every year at this time, so be ready.  It’s not too late to donate.  Just go to

We have entered our new phase of programming for the gym workouts. Below is some wisdom from Marcus on some of the why’s and how’s of what we do:

The over-arching goal of the programming at TJ’s gym is to provide workouts that allow our coaches to deliver high quality movement instruction, and to foster an energetic and supportive community environment. Giving our coaches opportunities to guide our athletes at every stage of the training session is one of our highest priorities. Workouts that allow Tj’s Gym athletes to be collaborative and encourage one another are paramount to the programming philosophy.

While always striving to maintain these over-arching goals, we make every effort to protect our athletes. Programming that minimizes risk to our athletes and creates a safe training environment is of primary concern. While we know that there is no way to eliminate the risk of high intensity functional exercise, we do our very best to minimize risk from poor selection of movements and/or workouts.

In addition to prioritizing safety, we value our clients’ longevity. We are constantly looking at what long-term training methods will optimize the immediate health and performance goals of our athletes, while also aiming at the long-term goal of being healthy and fit across the lifespan. This factor plays significantly into the seasonal shifts to our workout structures. 
For further questions about the specifics of your weekly workouts, please reach out to Marcus at
In the coming weeks, look for opportunities to hone your skills and build your strength in some of the classic slow lifts in strength and conditioning. We will also be seeing a variety of interval conditioning workouts that have variable work-to-rest templates. Look at these as opportunities to safely push your limits, recover, and do it again. Expect to see sequences of similar movements over the course of a few weeks and use this as an opportunity to first learn the technique of the movement and then challenge yourself in subsequent weeks. 
If you’re interested in learning more details about our programming and reading the entire Road Map for the year, head to the Discussion Board.

Mon Oct 21st


All Levels
A. Back Squat 30X1; 6-6-4; rest 2:30

B1. OH Walking Lunge (weight plate); 16 Steps; rest 60sec; 3 sets
B2. Strict Pull Up AMRAP; rest 60sec; 3 sets

5 Rounds for Reps and Time
200m Run
30sec Air Squats for reps
*begin air squats immediately when you return from run
Score is time/total reps

A. Back Squat 31X1; 5 reps every 2min; 5 sets (add weight per set)

4 Sets
10 C2B
10 Burpees
rest 30sec
Row 300m @ 90%
rest walk 2mins


Snunge= Hang Power Snatch, Walking Lunge left, Walking Lunge right= 1 reps

10 Snunges 75/55

10 Cals Airdyne

10 Dips

10 Tire Box Jumps

5 Rds

Mobility WOD 

Tues Oct 22nd


All Levels
A1. Bench Press/Floor Press; 6-6-6-6; rest 90sec
A2.Single Arm DB Row; 8-10reps/arm; rest 90sec; 4 Sets

3 Sets for Rpes
60sec – Russian Swings Heavy
30sec – Rest
60sec – Renegade Rows (push up + row right + row left = 1 reps)
30sec Rest
60sec – Row/Airdyne
90sec – Rest

A1. Power Clean; 2.2 (2 TnG Reps with 15sec rest in between each double); rest 60sec; 4 sets
A2. Close Grip Bench Press; (BW/.75 BW) AMRAP; rest 2mins; 4 sets

4 Sets
60sec Clean and Jerk (heavy)
rest 30sec
60sec Ring Push Ups
rest 2mins

Out of Town WOD

10 Burpees

10 Situps

100m Sprint

10 Rds

Mobility WOD 


About tjsgym

Owner of TJ's Gym
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