TJ’s Gym Workouts for the Week of May 25


Marin County Veterans Memorial. Thank You to the Women and Men who Sacrifice so Much for the Benefit of Us All.

I have been incredibly inspired by everyone this last week.  I’ve been laid up with a bit of a back issue and then a cold, so I’ve been feeling a little sorry for myself.  Watching you moms, dads, road-warriors, plane-riders, office-dwellers, commuters, teachers, stay-at-homer’s getting into the gyms and getting your work done has been something to behold.

We are all working really hard.  The hustle and energy needed to stay afloat in places like Marin can be overwhelming.  This is not a 9-to-5 life, with golf on the weekends, at least not for many of you/us.  Yet you still show up.  You still beg to be coached. You still push and grind even when you’re operating at 50%, because you know that’s what you have to do.  It’s what you have to do this week, next year, and for the next three or four decades. You’re the advanced human.  You’ve accepted this way of the world and realize that being strong of mind, character, and body is the only way to survive and prosper in the future.

I’m impressed and inspired.

*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 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)


TJ’s Gym Special: 20% off all orders through end of June!

To Order Visit
Enter password: SUPERFOOD.
For 20%off enter TJSGYMROCKS at checkout.

Mon May 25

All Levels
A1. Back Squat; 40X1; 10-12reps; rest 60sec x 4 Sets
A2. Prone Row; 30X1; 10-12 reps; rest 60sec x 4 Sets
A3. Strict ABMAT Sit Ups (straight legs); 4010; 12-15reps; rest 60sec x 4 sets

For Time
20 Man Makers (40/25)

rest 5mins

For Time
Airdyne 1 Mile

A. Pause Back Squat; 24X1; 2.2; rest 20sec/rest 2-3mins (build – last 2 sets tough) x 4 sets
B. DB SL RDL; 30X1; 4-6reps/leg; rest 60sec between legs x 3
C. Every 60sec – 2 PC TnG x 8 sets
D. AD 35sec @ 95%; rest walk 3:25 x 4 sets

Allison’s Program:

A. EMOM x 8 hang power clean + Power clean @ 65-75% of 1RM

B. EMOM 27 minutes (9 rounds)
1. 10-12 pullups (jumping or kipping)
2. 10 alternating single arm DB snatches plus 25 DU’s or 50 singles
3. 35-40 second Airdyne or row

Out of Town

Tues May 26

All Levels
0-3mins Complete
Row 250m Sprint
15 Box Jump Step Down
x 3 Sets

rest remaining time

3-6mins Complete
Run 100m
10 KBS tough
10 Burpees
Run 100m

rest remaining time

6-9mins Complete
20 DB Walking Lunges
Airdyne 14/10 Cal Sprint

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

A. PP + SJ x 3 complexes; rest 2-3mins x 4 sets (build from last week – work on pushing under the bar during split jerk)
B1. 4-6 Strict Chest to Ring Pull Ups; rest 30sec x 3
B2. 1 Legless Rope Clmb; rest 30sec x 3
B3. 2 Rope Climbs; rest 90sec x 3
3 Sets @ Consistent Effort
15 Ring Push Ups (w/ 1 sec hold at bottom)
Run AD 15/12 Cals
rest 15sec
10 Pull Ups
25 Unbroken Double Unders
rest 15sec
2 Wall Walks
rest 90sec

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

B. 8 sets:
run 200
10 wallballs
8 burpees
rest 90 seconds

Out of Town

8 sets:
run 200
10 Jumping Squats
8 burpees
rest 90 seconds

Wed May 27

All Levels
A1. Back Rack Reverse Lungs; 6-8reps/leg; rest 30sec between legs; rest 60sec; x 4
A2. 30sec Clam Shell Side Plank/side; rest 60sec x 4

Partner Workout –
For 100 Cals (switch as you would like)
8 Rounds (alternate movements)
10 HPC 95/65
10 Push Ups
10 Sit Ups

A. HSC (above knee) + HSC (below knee) + SC (TnG reps); Every 90sec (start moderate and build for 5 sets)
*keep it fast and with good mechanics, nothing heavy
For Time @ 97%
20 Burpees
300m Row
20 Burpees

rest as needed

For Time
750m Row
15 Box Jump Overs 30/24″
15 Squat clean Thrusters 135/95
15 Box Jump Overs 30/24″
.5mile Airdyne


A. Build to a Max Fat Grip Deadlift in 8mins from an Empty Bar

– Then –

B. 4-5sets of
5 KB Squat Clean Thrusters Unbroken
5 Strict Chin Ups Unbroken
5 Renegade Rows Unbroken
2-3mins rest

3 sets
C1. Bicep Curls 4-6reps
15-30sec rest
C2. Tricep Ext. 4-6reps
60-90sec rest

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

B. 6 rounds for time:
12 floor wipers (
12 Box step up and down
15/20 calorie row

Out of Town

6 rounds for time:

12 floor wipers (
12 Box step up and down
15/20 calorie row or 200m Run

Thurs May 28

All Levels
A. Push Press; 4,4,4,4,4; rest 90-120sec

5 Sets – switch order of movements with each set
10 DB Thrusters
30 Double Unders
12 T2B
200m Run
40m Bear Crawl
15 KBS
rest walk 2-3mins

Wrench –
NOT FOR TIME – @ 70%

Row 500m

45sec Army Crawlers

Airdyne .3/.25 Miles

20-30sec parallete HS Hold

20 Single Unders + 10 Double Unders x 3

40sec Ring FLR

x 5-6 Sets

Out of Town

Fri May 29

All Levels
4 Sets
6 Power Cleans
rest 20sec
Airdyne 60sec @ 95%
rest 2-3mins

4 Sets
AMRAP Bar Dips (aim for over 10 reps)
rest 20sec
Row 30/25 Cals @ 95%
rest walk 2-3mins

5 Tough TGU/arm

A. Good Morning – 3010; 6,6,6; rest 2mins
B. RFESS; 30X0; 6reps/leg; rest 60sec betweeen legs x 3 sets
C. DB Prone Row; 20X2; 4-6reps; rest 2mins x 3
Every 60sec – 1 HPS + 2 HS; x8 sets (work to something tough by last set)
3 Sets @ 100%
12 Burpees to 6″ Target AFAP
Airdyne 15sec
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 hollow rocks
30 Double unders/50 Singles

Rest 2 minutes:

3 Press plus 3 Push Press (heavy) then do:
AMRAP 3 minutes:
10 KB Swings
8 push ups
Run 100

Rest 2 minutes

3 Press plus 3 Push Press (heavy) then do:
AMRAP 3 minutes:
6 Toes to Bar
10 Sprawls
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

Sat May 30

All Levels
12min EMOM
Odd – Front Squat from Rack x 5 reps (tough)
Even – 10 Ring Rows Tough (more horizontal)

12min EMOM
Odd – 20-30sec HS Hold
Even – 10-12 Pull Ups (15 jumping if you don’t have kipping)

12min EMOM
Odd – Row 20sec @ 97%
Even – 40sec Hollow Rocks
A. Incline Bench Press (shoudler width grip); 6,4,2,6,4,2; rest 2-3mins (second wave heavier than first)

For Time 100%
Power Clean 185/135
Burpee Over Box Jump 24/20″

rest as needed

For Time
30 T2B
30 Pull Ups
rest as needed

3 Rounds for Time
50 Double Unders
3 TGU/arm 70/53

Sun May 31

A1.1 1/4 Back Squat, 2 reps; rest 30 sec x 4 sets
A2. DB Push Press 10 reps; rest 60 sec x 4 sets; build

B. EMOM x 8, 35 sec time cap per min: 5-8 T2B + AMRAP Box Jump 24/20″ step down ( should get at least 5 jumps)

C. 1k Row Buy-in then 3 rounds for time:
2 wall walks
8 DB Clusters
30 DU

Allison’s Program:
Rest or makeup day


About tjsgym

Owner of TJ's Gym
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