TJ’s Gym Workouts for the Week of April 20

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Mon April 20

SPRING BREAK IS OVER, and it’s time to get back into your routine! Let us know if you need help creating a goal and a plan and finding a personal coach.

*All active TJ’s Gym members should receive our April Newsletter via email on Monday, April 20th. Please email jessica@tjsgym.com if you DON’T receive it by Monday night.

*Have a teen or know a teen? You won’t want to miss TJ’s talk on strength and conditioning for teens, as well as nutrition for performance at this important stage of development.

Thursday, April 30th 7:00pm at TJ’s Gym Corte Madera
118 Corte Madera Avenue, Corte Madera, CA

NO CHARGE and OPEN TO NON-TJ’s MEMBERS, so bring friends!

*Don’t forget we are collecting costumes, dress-up items, and dance clothes and shoes for boys and girls at all three TJ’s Gyms, now through July 15th.

Check out Lyle’s A Star is Born project for more info!

All Levels
Every 4mins Complete
Row 500m/425m
6-10 DB Burpee Box Step Overs
x 4 Sets

4 Min Break

Every 4mins Complete
300m Run
12 Push Press 95/65
12 Deadflits
x4 Sets

*Work sets should take between 2-3mins. Scale back reps if sets take longer than 3mins
Wrench
A. Back Squat; 20X1; 3reps @ 85%; rest 2mins x 5 sets
B. GH Raise; 30X1; 6-8reps; rest 2mins x 3

EMOM x 10mins
Clean + Hang Clean + Front Squat – moderate

AD Sprint 17sec @ 100%
rest 2:43 x 3-5sets

Allison’s program:

A1. Back Squat Waveload 3, 2, 1, 3, 2, 1* (go for a 1RM if you’re feeling good)
Rest 20 seconds
A2. Strict Pullup 1, 2, 3, 4, 5
Rest 2 minutes

B. DO SIX ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 KB Swings
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Out of Town

5 rds

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 Box Jumps
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues April 21

All Levels
A. Pause Front Squat; (3sec in bottom); 3,3,3,3,3; rest 2-3mins (build)
+
4 Sets
15 Pull Ups
15 Wall Balls
50m Farmers Carry (tough)
30 Double Unders
rest 90sec
+
Finisher
TGU – 6reps/arm – Work Heavier with slow controlled mechanics

Wrench
A. Push Press; 2,2,2,2; build from last week; rest 2-3mins
B1. 5 Renegade Rows (heavy); rest 30sec x 4
B2. 10-15 Kipping Pull Ups; rest 2-3mins
+
3 Sets
6-10 Strict HSPU
3 TGU/arm 53/35
2 Rope Climbs
55 Double Unders
rest 2-3mins

Allison’s Program:

A. Row 500m at 85% effort
Rest 90 seconds and repeat

B. 3 min AMRAP x 4

6 Toes to Bar

8 barbell Thrusters 45/65

Row 125 m

rest 2 mins

C. Tabata hollow rocks

Out of Town

3 min AMRAP x 4

6 Toes to Bar

8 Jumping Squats

20 Mt Climbers, 2 is 1

rest 2 mins

C. Tabata hollow rocks

Wed April 22

All Levels
3 Sets @ 100%
4 Deadflits (increase load per set)
10 Burpee Box Jumps 20/16″
rest walk 2-3mins

3 Sets @ 100%
10 KBS Heavy
24 Sec Airdyne Sprint
rest walk 3mins

3 Sets @ 100%
7 Hang Power Cleans (increase per set)
Row 28 sec Sprint
rest walk 3mins

Wrench
A. Front Squat w/ chains; 2reps @ 65% 1RM + Chains; every 50sec x 10 sets (focus on speed from bottom)

For Time @ 97%
20-15-10
Row Cals (Females Scale to 18-14-10)
12-9-6
Burpees

rest as needed

For Time
Airdyne 70/50 Cals
40 KBS 70/53
30 Box Jump Step Down 24/20
20 T2B
Run 600m

Allison’s Program:
A1. Deadlift 4,3,2,1 (go for a max for today IF YOU FEEL GOOD AND FORM IS GOOD)
If you’re not feeling great, stick with lower weights for sets of 3.
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. 5 sets high effort:

5 power cleans (go up in weight from last week if you can)

8 burpees AFAP

30 second AD Sprint

Rest 3 minutes** Take this full rest time so you can SPRINT all 5 rounds!

10-minute cool down jog or row

Strength

A. Back Squat 1RM
3 sets
B1. Fat Grip Deadlifts 6-8reps
15-30sec rest
B2. Ring Push Ups Amrap -1 31×0
15-30sec rest
B3. Tire Flips 10-12reps
15-30sec rest
B4. Inverted Row Amrap -1 30×1
15-30sec rest
B5. 40-60sec Ab Walkouts
Rest 2-3mins

Out of Town

5 sets high effort:

5 Clapping Pushups or Regular Pushups

8 burpees AFAP

30 Double Unders

Rest 3 minutes** Take this full rest time so you can SPRINT all 5 rounds!

10-minute cool down jog or row

Thurs April 23

All Levels
A1. Prone KB Row; (2sec hold at top) 6-8reps; rest 45sec x 4
A2. Standing DB Press; 31X1; 6-8reps; rest 45sec x 4
A3. Side Star Plank; 20-40sec/side; rest 45sec x 4

+

For Time –
10-9-8-7-6-5-4-3-2-1
Jump Lunges (scale to static lunges)
Dips
*10 Hollow Rocks Every Set

Wrench –
Not For Time

Row 3000m Easy
Every 500m Perform
5-10′ HS Walk (or two attempts)

Airdyne 120 Cals Easy
Every 20 Cals Perform
20sec Side Star Plank/side

Jog 2400m
Every 400m
3-4 Dead hang to inverted

Allison’s Program:
Rest or makeup day

Out of Town

Row 3000m Easy
Every 500m Perform
5-10′ HS Walk (or two attempts)

Airdyne 120 Cals Easy
Every 20 Cals Perform
20sec Side Star Plank/side

Jog 2400m
Every 400m
3-4 Dead hang to inverted

*Sub running or jumping rope if you don’t have access to rower or AD

Fri April 24

All Levels
A. 2 PC + 1 HPC + 1 Push Jerks – 10mins to work up to a technically sound complex

EMOM x 10mins
Odd – 6 PC and Jerks (based off loads from part A)
Even – 8 Burpee Box Jumps

EMOM x 12mins
Odd – 10 Russian KBS + 5 HR Push Ups
Even – 30sec Airdyne tough effort

Wrench
A. Kang Squat; 4,4,4,4; rest 2-3mins (build from last week)
B. Prone Row; 20X2; 4-6reps; rest 2mins x 4 sets

EMOM x 8mins
Hang Snatch (below knee) + Snatch (moderate – not TnG)

Row 120m @ 100%
rest walk full recovery x 4-5sets

Allison’s Program:
A. Push Press waveload 3,2,1,3,2,1* Push for a 1RM if you feel good
Rest 90 seconds

B. EMOM x 28 Minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 10 Sprawl Box Step up and down
3. Row 40 seconds
4. 8 Heavy DB Push Press

Out of Town

EMOM x 28 Minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 10 Sprawl Box Step up and down
3. Sprawl for  40 seconds
4. 15 sec handstand hold

Sat April 25

All Levels
10min AMRAP
Run 300m
10 DB Squat Clean Thrusters

rest 3mins

10min AMRAP
Row 500m
4 Wall Walks

rest 3mins

10min AMRAP
20/15 Cal Airdyne
15 Ring Rows

Wrench
A. Incline Bench Press (shouler width grip); 4,4,4,4 @ 75% of last weeks tough single

For Time
5-4-3-2-1
Wall Walks
DB Burpee Box Step Over (2 is 1) 40/30 to 20/16″

rest as needed

8-6-4
Muscle Up
Double KB Thruster (62/44)

rest as needed

5min AMRAP Double Unders
Every 30reps you must complete 3 Burpees

Allison’s Program: (note you are on the same time intervals as All Levels, so you should all start together for these three 10-minute AMRAPs with 3 Min rest in between)

10-minute AMRAP

10 Wall Balls

10 med ball situps

Run 300

Rest 3 minutes

10-minute AMRAP

12 single arm alternating DB snatches

20 mountain climbers (1 is 1)

AD 12/14 calories

Rest 3 minutes

10-minute AMRAP

2 Wall Walks (sub 8 hollow rocks + 8 pushups each round)

12 DB Hang power cleans (heavy for you)

Row 300m

Sun April 26

A1.Bulgarian Split Squat @ 3011; 8 reps per leg; rest 30 sec x 4 sets
A2. DB Single-Arm Shoulder Press @ 21X1 8 reps/side; rest 60 sec x 4 sets

B. 10 min AMRAP:
5 Thrusters 135/95
10 Box Jumps
200m Run
Rest 2 min
8 min AMRAP
5 Squat Cleans 135/95
10 Burpees
250m Row
Rest 2 min
6 min AMRAP
5 Push-Press 135/95
10 Sit-ups
15/12 cal Bike

Allison’s Program:
Rest or makeup day

About tjsgym

Owner of TJ's Gym
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