Last call for Volunteers! Rowers for Sale! and TJ’s Gym WODs for the week of Jan 13th

Screen Shot 2014-01-12 at 7.20.25 PM




Last call for volunteers!  We need you.  Come out and help us support this incredible group of athletes.  We promise as inspiring an experience as you’ve had in a long time.  Email for more info.  

Rowers for Sale

We will be using brand new Concept 2 Model D rowers (black) at NorCal Masters and will then be selling them for $850.  If you want to reserve one by paying in advance, please email me at right away. These went super fast last year, and I just emailed the NCM athletes about it, as well!   We can bring the rower back to the SR Gym for pickup if you want one.

We will also be selling some blue used rowers from SR and CM for $700 each. Same deal. Email her if you want one.

Schedule changes for next week:


No Classes at 9:30am in San Rafael or Mill Valley


No 9am Mill Valley and no Barbell Club in San Rafael

Mon. Jan 13th


All Levels
A1. Close Grip Bench Press; 21X1; 6-8reps; rest 30sec between arms; 60sec after set; 3 sets
A2. Single Leg RDL; 3111; 6-8reps; rest 90sec after set; 3 sets

Death By Push Press + Step Up
1st Min – 1 Push Press (95/65) + 1 Step Ups
2nd Min – 2 Push Press (95/65) + 2 Step ups
3rd Min – 3 Push Press (95/65) + 3 Step ups
4th Min – 4 Push Press (95/65) + 4 Step ups
…. and so on until athlete cannot complete reps within min

Finisher – 3min FLR on rings or floor

A1. Segmented Clean Deadlift; 1131; 2-3reps; rest 2mins; 4 sets
A2. Close Grip Bench Press; 30X1; 3-4reps; rest 2mins; 4 sets

3 Sets
AD 30 Cals
20 S2O 75/55
15 Pull Ups
14 DB Snatches (50/35)
200m Run
rest 4mins (switch up order of movements with each round)


Row 30 Cals
20 S2O 75/55
15 Pull Ups
14 DB Snatches (50/35)
200m Run
5 rds 


Out of Town WOD

Run 200m

14 Pushups

28 situps


Mobility WOD  

Tues. Jan 14th


All Levels
A. Power Clean + Push Jerk; 1.1.1; 4-5sets
EMOM x 8
5 Deadlifts (moderate to heavy)
6 Push Ups (ring or clapping for added difficulty)

EMOM x 12
Odd – 10 Burpees to target (6″)
Even – Airdyne 30sec

A. Snatch Pull + HPS + Hang Snatch; 5 sets (build); rest 2mins

EMOM x 8
3 Deadflits (255/175)
3 Wtd Ring DIps
EMOM x 12
Odd – 2 Power Snatch + 2 Squat Snatch (moderate TnG weight)
Even – 5 Bar Muscle Ups


Out of Town WOD 

EMOMx 16

Odd- 8 Burpees

Even-15 Air Squats

Wed. Jan 15th


All Levels
A. 2 Push Press + 2 Front Squat + 2 Thrusters; rest 2mins; 5 sets
For Time
Row 1k or Run 1k or AD 2.5 Miles
rest 2mins
For Time
Wall Ball
Pull Ups

A. Front Squat 30X1; 5,5,5; rest 3mins
For Time
30 Squat Cleans (165/115)
begin every minute with 3 T2B


Run 200m with 35/26lb KB

20 Swings

Run 200m without KB

20 Goblet Squats

Run 200m with KB

10 Thrusters Per arm with one KB

Run 200m without KB

20 SDHP with KB

Run 200m with KB

10 Renegade Rows Per Arm with KB

Run 200m without KB

40 Kettlebell Swings

Sub 10 Tire Flips for running

Thurs. Jan 16th


All Levels
A1. DB Bench Press; 30X1; 8-10reps; rest 30sec; 3 sets
A2. KB Bent Over Row (two KB same time); 8-10reps; rest 30aec; 3 sets

5min AMRAP
5 KBS 70/53#
5 Burpees
no rest right into next AMRAP
5min AMRAP
5 SDHP 70/53
Box jump x 5reps (24/20)
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Fri. Jan 17th


All Levels
3 Sets
Row 400m
8 Hang Power Snatch Below knee
10 Renegade Rows
rest 2-3mins between sets
3 Sets
Airdyne .5 Miles
15 DB Power Cleans
12 Dips
rest 2-3mins between sets

Finisher – 10 TGU

A. 2 PP + 2 PJ TnG; rest 2mins; 5 sets

B. 15 Man Makers for TIme (40/25)
C. 3 Sets for Times
Row 500m
15 KBS 70/53
12 Burpee Box Jumps 24/20
rest 3mins between sets

Out of Town WOD 

Sat. Jan 18th


All Levels
A1. Push Press – 6 Reps; 3 sets; rest 90sec
A2. Strict Pull Ups; AMRAP; rest 90sec; 3 sets
For Time
Thrusters 75/55
KBS 53/35

A. Back Squat 20X1; Every 90sec; 3 reps; 5 sets build

For Time
OHS 95/65

rest 3mins

For Time
30 Back Squats 95/65
30 SDHP 95/65
30 Front Rack Lunges 95/65

Sun Jun19th

A. 20 min Open Gym – pick one or two skills and practice

B1. Power Clean 3, 3, 3, 3, 3
Rest 1 min
B2. Deficit Push-up** @ 21X1 6-8 reps x 5 sets
Rest 1 min

C. 3 rounds for time:
400m Run
12 Hang Power Cleans 135/95
21 Push-ups

**(hands on DBs or plates, feet elevated correspondingly; “Wrench” may add clap or similar)



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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s