Friends don’t let friends wipe their face during a tire flip workout.
Please see the schedules page on our website for all changes to the class schedule. There will be no classes past noon on Christmas Eve, no classes Christmas Day, and the first class at any gym on Dec 26th will be the 7:15am in San Rafael. All other classes from that time forward are on as usual.
Be sure to read this article on Psychologywod.com below before Christmas!
One more note:
With 2014 fast approaching, it’s a great time to reflect on 2013 and plan for your next steps. Now may be the time to do some goal setting, and what better way to do it than with one of your coaches at TJ’s Gym?
Sign up now for a goal-setting meeting and bundle it with 3 personal training session for the holiday special price of $299.
You can use the 60-minute goal-setting consultation with your coach to evaluate your health, fitness, and nutrition goals for 2014. Then, follow up that meeting with three additional personal training sessions to get you on the road to success.
Take advantage of our $299 special before the end of the year. This is a great opportunity to guide the next several months of your training, both in classes and outside of the group setting. Email firstname.lastname@example.org to purchase this special holiday package.
By Dr. Allison Belger
The holiday season is filled with blessings—and challenges, sometimes testing our values and resolve as parents. Kids tell us that they want X, Y, and Z, and nine times out of ten they get all three. Too often “I want” equates to “I will, without much (if any) effort, get…” Kids are told to make their lists, and then, as if by magic, their desired objects appear…. Click here for the post.
A. Single Leg RDL; 3 sets; 3011; 6reps/leg; rest 60sec between legs
B. Front Squat; 2-2-2-2; rest 2mins (make the last set close to a 2RM)
EMOM x 12 – couplet
6-8 Goblet Squats
*goal should be to always finish the work within 40sec. If you start to fall off this pace then cut the reps down
Finisher – 8 Wall Walks not for time
A. RDL; 4021; 3-3-3; rest as needed
B. Clean Pull + Hang Squat Clean + Squat Clean; rest 2mins; 5 sets
EMOM x 12
Odd – 4 Squat Clean Thrusters (tough)
Even – 5 Bar Muscle Ups
20 Alternating TGU – Not for time (light and slow)
Barbell Mile, Metabolic Style(use an empty barbell)
25 Push Presses
25 Push Jerks
25 Back Squats
25 Front Squats
25 Sumo Deadlift Hi Pulls
25 Squat Cleans
25 Snatches, Full
25 Overhead Walking Lunges
25 Window Wipers 2 is 1
Tues. Dec 24th
A1. Behind the neck Press; 6-6-6; rest 30sec
A2. Dips; 8-10reps; rest 30sec; 3 sets
A3. Overhead Walking Lunge; 14-16steps; rest 2mins; 3 sets
3 Rounds for Reps/Cals
:30 – Burpees Sprint
:15 – Rest
:60 – Box Jump Step Down
:30 – Rest
:90 – AMRAP 3 Push Ups + 3 Pull Ups + 5 Air Squats
1:15 – Rest
A. Build to a tough 3 Rep in the CGBP
B. Take 85% of part A and perform AMRAP x 1 set
Burpee Over Bar
Airdyne .5 Miles @ 90%
rest same as work
*score is average of 4 sets
Out of Town WOD
25 Wrestlers Bridges