TJ’s Gym Workouts for the Week of May 18th

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The OG

*MEMORIAL DAY SCHEDULE:

TJ’s San Rafael: 8:30, 9:30 Nick

TJ’s Corte Madera: 8:00 Allison or TJ

TJ’s Mill Valley: 7:30, 8:30 Anthony

All other classes and open gym times will be canceled for the holiday!

*TEEN PROGRAMS FOR SUMMER!!!!  Our awesome coaches who work with teen athletes are super excited about the momentum of our teen program.  We have a bunch of great summer specials for pre-teens and teens who have summer fitness and training goals. CHECK THEM OUT HERE, and if you don’t see a program you’d like, let us know so we can add it!

*New TJ’s Apparel is in!!  We have cool thermals for men (black, navy, slate grey) and super-comfy burnout hoodies (dark charcoal, light grey) for women!  Email allison@tjsgym.com if you want one and don’t see your size or color-of-choice at the gym.  Get them while we have them!

*Body composition analysis is coming back to TJ’s Gym on June 7th via the “Fat Truck.” Email Jessica@tjsgym.com to register or with questions.

*May Newsletter:  You should receive it later this week by email. If you don’t get it by Thursday, please email Jessica@tjsgym.com to be sure you’re on our email list!

*Bring-a-Friend workouts are coming soon!  Have a friend who’s on the fence about trying TJ’s? Want an extra class for yourself with some great energy and new blood?  Just have your friend(s) RSVP to Jessica@tjsgym.com to reserve a spot and sign a waiver. TJ’s San Rafael ~ Saturday, June 6th 9:30am (TJ)

TJ’s Corte Madera~ Saturday, June 20th 9:00am (TJ)

TJ’s Mill Valley~ Sunday, July 12th 10 am (TJ and Marcus)

WORKOUTS:

Mon Feb 9

All Levels
A1. DB Front Squat; 40X1; 10-12reps; rest 60sec x 4 Sets
A2. Pull Up; 31X0; 10-12 reps; rest 60sec x 4 Sets (use assistance or have a spotter help if needed)
A3. Leg Lowering on Bench; 40X0; 10-12reps; rest 60sec x 4 sets

For Time
30 DB Burpee Step Overs

rest 5mins

For Time
Row 750m

Wrench
A. Pause Back Squat; 22X1; 1.1.1; rest 15sec/rest 2-3mins (build a little from last week) x 4 sets
B. Barbell SL RDL; 30X1; 5reps/leg; rest 60sec between legs x 3
C. Every 45sec – Segmented PC + PC x 8 sets
D. AD 30sec @ 97%; rest walk 3:30 x 4 sets

Allison’s Program:
A. Hang Power Clean + Power clean. Build to a challenging weight over 4-6 sets. Rest 90-120 seconds between efforts.

B. EMOM 27 minutes (9 rounds)
1. 10-12 pullups
2. 10 heavy Russian Swings plus 25 DU’s or 50 singles
3. 40 second row

Out of Town

EMOM 27 minutes (9 rounds)

1. 10-12 toes to bar (try a different modification than last week if you modify)
2. 16 Army Crawlers plus 25 DU’s or 50 singles
3. 25 DU’s or 50 singles

Tues Feb 10

All Levels
0-3mins Complete
Sprint 200m
12 Burpee Over Bar
x 3 Sets

rest remaining time

3-6mins Complete
Row 300m
16 KBS 53/35

rest remaining time

6-9mins Complete
Airdyne 30/26 Cals
16 Wall Balls (20/14)

rest remaining time

rest 1min additionally to the 10min mark and begin again
x 3 Total Sets (30mins)

*Time alls sets and attempt to get them done as fast as possible

Wrench
A. PP + SJ x 4 complexes; rest 2-3mins x 4 sets (moderate loads – work on pushing under the bar during split jerk)
B1. Wtd Pronated pull Up; 5,5,5; rest 30sec
B2. 3 Rope Clmbs; rest 2mins x 3
+
3 Sets @ Consistent Effort
10 Ring Dips (w/ 1 sec hold at bottom)
Run 100m
rest 15sec
40 Double Unders
12 T2B
rest 15sec
15 Ring Push Ups
rest 90sec

Allison’s Program:
A1. Front Squat: 4, 3, 2, 2, 2
rest 20 seconds
A2. 6-8 Strict Pullups–pronated grip (use bands or Gravitron for assistance)
Rest 90 seconds

B. 8 sets:
run 200
10 Barbell Thrusters (45/65)
8 burpees
rest 90 seconds

Out of Town

8 sets:
run 200
10 Sprawl to Jumping Squat
8 burpees
rest 90 seconds

Wed Feb 11

All Levels
A1. Back Rack Step Up (low boxes – 16″/18″ tallest box); 6-8reps/leg; rest 60sec; x 4
A2. 60sec Side Plank; rest 60sec x 4

Partner Workout – alternate every movement
10 Rounds for Time
10 Box Jump Step Down
10 Ring Push Ups
10 Cal Row

Wrench
A. 2 HSC + 2 SC (TnG reps); Every 90sec (start moderate and build for 5 sets)
*keep it fast and with good mechanics, nothing heavy
+
For Time @ 97%
15-12-9
Row Cals
Double KB Clean and Jerk (44/26)

rest as needed

For Time
200m Farmers Carry (70/53)
30 Wall Balls 30/20
20 DB Burpee Box Step Overs (40/30 – 24/20″)
30/25 Cal Airdyne
100 Double Unders

Strength

Allison’s Program:
A1. Deadlift 3,3,3, 2, 2
rest 20 seconds
A2. 10-15 hollow rocks
rest 90 seconds

B. 6 rounds for time:
10 Toes to bar
12 Box step up and down
15/20 calorie row

Out of Town

5 rounds for time:

10 pullups (kipping or jumping)
12 Box step up and down
10 weighted situps (hold plate close to chest)
100m Sprint

Thurs Feb 12

All Levels
A. Push Press; 5,5,5,5,5; rest 90-120sec

5 Sets – switch order of movements with each set
15 DB Push Press
20 Hollow Rocks
50m Farmers Carry
3 Wall Walks
15 HPC
rest walk 2-3mins

Wrench –
NOT FOR TIME – @ 70%

Row 20 Cals

45sec Hollow Rocks

Airdyne .3 Miles

30sec nose to wall HS Hold

Jog 300m

20sec Side Start Plank/side

x 5-6 Sets

Allison’s: Rest or makeup day

Out of Town

50,40,30,20,10 reps of:

Double Unders

Army Crawlers

Fri Feb 13

All Levels
4 Sets
10 Deadflits (add per set)
rest 20sec
Airdyne 30/24 Cals @ 95%
rest 2-3mins

4 Sets
Close Grip Bench Press 10 Reps (add per sert)
rest 20sec
Row 300m @ 95%
rest walk 2-3mins

10 Alternatin TGU – Not for Time but for quality

Wrench
A. Good Morning – 2010; 8,8,8; rest 2mins
B. RFESS; 30X0; 8reps/leg; rest 60sec betweeen legs x 3 sets
C. DB Prone Row; 20X2; 6-8reps; rest 2mins x 3
+
Every 45sec – 2 HPS + 1 HS (pause 2sec at bottom of squat); x8 sets
+
10 Buree Box Jump (16/12″) AFAP
Row 15/12 Cals
rest walk full recovery x 3 sets

Allison’s Program:

3 Press plus 3 Push Press (heavy) then do:
AMRAP 3 minutes:
10 Goblet squats (holding KB)
10 Candlestick to standing
30 Double unders/50 Singles

Rest 2 minutes:

3 Press plus 3 Push Press (heavy) then do:
AMRAP 3 minutes:
10 KB Swings
10 10 box step up and down
Run 100

Rest 2 minutes

3 Press plus 3 Push Press (heavy) then do:
AMRAP 3 minutes:
10 Sprawls
6 pushups
6/8 Cals on Airdyne or Row or run 100m again

Rest 2 Minutes
Go back through the 3 AMRAPS one more time with 2 min rest in between
(total of 6 AMRAPs)

Out of Town

Allison’s Program:

AMRAP 3 minutes:
10 Goblet squats (holding something heavy)
10 Candlestick to standing
30 Double unders/50 Singles

Rest 2 minutes:

AMRAP 3 minutes:
10 Sprawls
10 10 box step up and down
Run 100

Rest 2 minutes
AMRAP 3 minutes:
15 Situps
6 pushups
6/8 Cals on Airdyne or Row or run 100m again

Rest 2 Minutes
Go back through the 3 AMRAPS one more time with 2 min rest in between
(total of 6 AMRAPs)

Sat Feb 14

All Levels
12min EMOM
Odd – Thrsuters from rack x 5 reps
Even – Strict Pull Up x 5 reps (weighted if possiblee)

12min EMOM
Odd – 35 Double Unders (or amrap double unders in 40sec – whichever comes first)
Even – 8-10 Renegade Rows

12min EMOM
Odd – Run 100m
Even – 40sec Army Crawlers
Wrench
A. Incline Bench Press (shouler width grip); 3,2,1; last set only is tough

For Time 100%
18-12-6
PC 135
Burpee Over Bar

rest as needed

10-9-8-7-6-5-4-3-2-1
HSPU
C2B

rest as needed

3 Sets not For time
Unbroken DU Sets (largers sest – 30+)
3 TGU/arm moderate

Allison’s Program:

4 sets (Fight Gone Bad Style but with 3 min rest between rounds):

1 minute hang power clean–moderate weight
1 minute burpees
1 minute jumping pullups
1 minute med ball situps (medball touches floor behind you and floor in between your feet in front)
1 Airdyne for Calories

Rest 3 minutes in between sets.

Finisher: Run or row 10 minutes at easy pace

Sun FEb 15

A1.1 1/4 Back Squat, 3 reps; rest 30 sec x 4 sets
A2. With DBs: 3 Press + 6 Push Press + 6 Push Jerk; rest 60 sec x 4 sets; build

B. EMOM x 10: 5 strict Pull-ups, weighted if possible + 5 Burpees

C. 800m Run Buy-in then 3 sets for time:
8 Man Makers
20 foot-anchored sit-ups
30 DU

Allison’s Program:
Rest or makeup day

About tjsgym

Owner of TJ's Gym
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