TJ’s Gym Workouts for the Week of June 1

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Mill Valley Triage Area

*THIS Saturday, June 6th at 9:30am: Bring a Friend to San Rafael!

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.

*BRU BONE BROTH ORDERS FOR THIS WEEK ARE DUE TUESDAY AT 5PM for THURS 5PM pickup at TJ’s San Rafael or Corte Madera!

http://www.brubroth.com and enter code: TJSGYMROCKS at check out to receive a 20% discount through the end of June. Choose from 6 delicious ready-to-heat and drink flavors made from either pastured chicken, or grass-fed beef broth that has been enhanced with nutritious vegetables, root juices and happiness!

*Last call to sign up for the body composition truck THIS SUNDAY, JUNE 7th!
Email jessica@tjsgym.com to reserve your spot!

*Teens and kids for summer.  It’s happening. Summer is coming. Don’t forget to keep your kids, tweens, and teens occupied and moving!  Regular classes, PT specials, and let us know if you’re interested in 9:30am classes for kids alongside the regular M-F classes in San Rafael. It’s like child care, only better!  Email allison@tjsgym.com.

Mon June 1

All Levels
A1. Barbell/Dumbbell Front Squat; 40X1; 10-12reps; rest 45sec x 4 Sets
A2. Supinated Pull Up; 31X0; 10-12 reps; rest 45sec x 4 Sets (use assistance or have a spotter to acheive tempo/reps)
A3. Leg Lowering (lying on floor anchor hands on Rig); 40X0; 10-12reps; rest 45sec x 4 sets

For Time
40 Burpee Box Jumps for Time (24/20)

rest 5mins

For Max Meters
Row 30sec @ 100%
rest 30sec
x 4 Sets
Wrench
A. Pause Back Squat; 22X1; 2,2,2; rest 2-3mins (last set tough)
B. DB RDL; 30X1; 6-8reps; rest 90sec x 3
C. Every 60sec – 3 PC TnG x 8 sets (60% of best PC)
D. AD 40sec @ 95%; rest walk 4:00 x 3 sets

Allison’s

A1. Back Squat 3, 3, 3, 3 build in weight as you go
Rest 20 seconds
A2. 5 Strict pullups at tempo: 31X1

B. 8 sets:
Run 200m
8 pullups (jumping or kipping)
12 KB swings
Rest 90 seconds

Out of Town
8 sets:
Run 200m
8 pullups (jumping or kipping)
12 Sprawls
Rest 90 seconds

Tues June 2

All Levels
0-3mins Complete
10 Renegade Rows Tough
Row 200m Sprint
x 3 Sets

rest remaining time

3-6mins Complete
6 KBS Tough
6 Ring Push Ups
6 KBS Tough
6 Ring Push Ups
Run 200m

rest remaining time

6-9mins Complete
14 Alt DB Step Ups Tough
Airdyne 15/12 Cal Sprint

rest remaining time

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

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

Wrench
A. PP + SJ x 2 complexes; rest 2-3mins x 4 sets (build from last week – work on pushing under the bar during split jerk)
B1. 30sec AMRAP Strict Pull Up; rest 60sec x 3
B2. 1 Legless Rope Clmb + 2 Rope Climb; rest 2mins x 3
+
3 Sets @ Consistent Effort
20 Hand Release Push Ups
Row 15 Cals
rest 30sec
30 Double Unders Unbroken
6 Renegade Rows (60/45)
rest 2mins

Allison’s

A. Power clean 3, 3, 3, 3, 3 build in weight as you go

B. 5 sets at very high effort–sprint
5 power clean
6 burpees
30 Sec AD sprint
Rest 3 minutes

C. 6-8 min jog, row, or AD cool-down

Out of Town

5 sets at very high effort–sprint
5 Pushups
6 burpees
30 Sec  sprint
Rest 3 minutes

C. 6-8 min jog, row, or AD cool-down

Wed June 3

All Levels
A1. KB Front Rack Walking Lungs; 12-16 Steps; rest 60sec; x 4
A2. 30sec Side Star Plank/side; rest 60sec x 4

Partner Workout –
120/85 Cal Airdyne (1 bike, alternate as you’d like)
-then-
10 Rounds (alternate movements)
14 Air Squats
10 DB Push Press
6 Sprawls

Wrench
A. 2 TnG SC; Every 75sec (start moderate and build for 6 sets)
*keep it fast and with good mechanics
+
For Time @ 97%
20 Cal Row
20 Burpee over Erg
20 Cal AD

rest as needed

For Time
Run 800
25 OHS 115/75
25 GHD Sit Ups
30 Double Unders
25 SDHP 70/53
25 Box Jump Step Down

Strength

3-4 sets
A1. Back Squats 5 tough reps
15-30sec rest
A2. Tire Flips 45sec Amrap
30-60sec rest
A3. Bench Press 5 tough reps
15-30sec rest
A4. TGU Mod-Light wt. 45sec Amrap
30-60sec rest
A5. Pull Ups 5 tough Reps
15-30sec rest
A6. 100m Farmers Carry
2-3mins rest

Allison’s

A. Run through the following TWO TIMES:

3-minute AMRAP:
10 toes-to-bar
10 box step up and down
Run 125

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
8 pushups
Run 125

Rest 1 min

3-min AMRAP
10 DB thrusters (light)
10 sprawls
Row 125

Out of Town

A. Run through the following TWO TIMES:

3-minute AMRAP:
10 toes-to-bar
10 box step up and down
Run 125

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
8 pushups
Run 125

Rest 1 min

3-min AMRAP
10 Jumping Squats
10 sprawls
Row 125

Thurs June 4

All Levels
A. 3 Push Press + 3 Push Jerk; 5 sets; rest 90-120sec

5 Sets – switch order of movements with each set
10 OHS (95/65)
Run 200m
15 Anchored Sit Ups
Row 14/10 Cals
2-3 Wall Walks
15 Russian KBS
rest walk 2-3mins

Wrench –
NOT FOR TIME – @ 70%

Row 10 cals

10 Hollow Rocks

Airdyne 10 Cals

30sec Ring FLR

20 Double Unders

10 V-Ups

rest walk 100m

x 8-10 Sets

Allison’s

Rest or makeup day

Out of Town

Rest or makeup day

Fri June 5

All Levels
4 Sets
8 Sumo Deadflits (add weight per set)
rest 20sec
Airdyne 25/18 Cals Hard
rest 2-3mins

4 Sets
8 Close Grip Bench Press (add per set)
rest 20sec
Row 250m Hard
rest walk 2-3mins

Finisher – 12 Alt Tough TGU

Wrench
A. Good Morning – 2211; 4-5; rest 2mins
B. RFESS; 40X0; 4-5reps/leg; rest 60sec betweeen legs x 3 sets
C. Pendlay Row; 2010; 10-12reps; rest 2mins x 3
+
Every 60sec – 1 HS + 1 OHS; x8 sets (work to something tough by last set)
+
3 Sets @ 100%
10 Slam Balls 40/30lbs AFAP
Airdyne 15sec
rest walk full recovery x 3 sets

Allison’s

A1. Deadlift 3, 3, 3, 3
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. EMOM 27 min (9 rounds)
1st Minute: 8 renegade rows
2nd minute: Row or AD 40 seconds
3rd minute: 5 Deadlifts (light to moderate weight) + 30 Double Unders or 50 singles

Out of Town

EMOM 27 min (9 rounds)
1st Minute: 8 Shoulder touch Pushups
2nd minute: 45 sec Plank Hold
3rd minute: AMRAP Hollow Rock in 30 sec

Sat June 6

All Levels
12min EMOM
Odd – Back Squat from Rack x 4-6 reps (tough)
Even – 4-6 Strict Pull Ups (wtd for advanced)

12min EMOM
Odd – 6-8 Inverted Push Ups (down dog, box mod HSPU, HSPU kipping)
Even – 40 Double Unders

12min EMOM
Odd – Run 100m HARD
Even – 15-20 Anchored Sit Ups AFAP
Wrench
A. Incline Bench Press (shoulder width grip); 3,2,1,3,2,1; rest 2-3mins (second wave heavier than first)

For Time 100%
Airdyne 30/22 Cals
15 Power Clean 185/135
20 Burpees to 6″

rest as needed

For Time
20 HSPU
10 C2B
15 HSPU
15 C2B
10 HSPU
20 C2B

rest as needed

3 Rounds for Time
10 Renegade Rows 45/30
60 Double Unders

Allison’s:

Warmup each of the barbell movements in the workout below.
A. Complete the following movements and on the top of every minute stop to do 4 burpees:

30 Thrusters
30 Hang Power Cleans
30 Push Press
30 OHS
30 Front Squats

B. 2 min jog or row at 60%
1 min rest
5 sets

Sun June 7

A.1 1/4 Back Squat – build to a tough single in 5 sets

B. EMOM x 8, 30 sec time cap per min: 5 BB Shoulder to OH + AMRAP Front Squat same bar

C. For time, in any order:
800m Run
1k Row
100 cal AD

Allison’s Program:
Rest or makeup day

About tjsgym

Owner of TJ's Gym
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