TJ’s Gym Workouts for the Week of June 8

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We love to hear about our members’ adventures. This one is from Fiona H-R, who recently crushed it in Vietnam:

“Just wanted to say a quick thank you for your help over the past year. Recently I returned from a trip to Southeast Asia where I was able to complete a trek of over five hours through the mountains of Sapa, Vietnam. It was something that I would have greatly struggled with a year ago and was able to complete it with no trouble at all…Looking forward to seeing you in the gym!” 

Congrats on the results of your hard work, Fiona!

LOTS OF IMPORTANT ANNOUNCEMENTS THIS WEEK, SO PLEASE READ THROUGH THE ENTIRE BLOG!!

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*JUGGLING FOR JUDE IS BACK for 2015, and this year ALL KIDS CAN PARTICIPATE! If you know of a young soccer player who might want to juggle his/her ball this summer to raise money for St. Jude Children’s Research Hospital, please share this information now!  Please pass this on to any coaches, club managers, and parents of players you know. Together, we can all cure childhood cancers and save the lives of kids already fighting these diseases.

Hollis is, once again, seeking donations for her own juggling effort. It takes about 60 seconds to change a cancer-stricken child’s life–you can donate here any time. Thank you in advance for your support and your tolerance of the second round of our enthusiastic fundraising effort!

*Marcus and his NPGL team, the Phoenix Rise, will be competing in their first match of the 2015 season next Sunday, June 14th at 2:00pm at the San Jose Convention Center. Go here for tickets and more information.  It would be great to have a bunch of TJ’s Gym Marcus supporters down there to cheer him on!

Check out STAGE for your kids–“Music and Movement” classes at the gym, and all sorts of performing arts instruction elsewhere!

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TJ’s San Rafael member, Melissa Tanner, is starting up her own performing arts business. As many of you know from watching her perform at the TJ’s holiday party, Melissa is a gifted singer who will take your breath away.  She also happens to be an exceptional teacher of young children, tweens, and teens who aspire to sing, act, and dance.  We know firsthand how fabulous she is, since Melissa has worked with our two daughters for years. Get your child in with Melissa now, while her schedule still has openings!
Melissa will also be starting “Movement and Music” classes for young ones alongside our San Rafael class schedule for summer.  Just email allison@tjsgym.com if you’re interested in M, W, F 9:30 class times for ages 4-8, and as soon as we get a few kids, we will get things rolling.  Your kids will do some singing, dancing, and grooving while working up a sweat (and while you get in your workout next door)!. Think Richard Simmons, only way cooler.  Spread the word to friends, as well. Kids of non-TJ’s members are welcome!
*BRU BONE BROTH ORDERS ARE DUE BY TUESDAY AT 5PM FOR DELIVERY ON THURSDAY AT 5PM to the SAN RAFAEL OR CORTE MADERA GYMS.  GO HERE TO PLACE YOUR ORDER, and be sure to enter code TJSGYMROCKS to get your TJ’s discount through June!
*BRING-A-FRIEND WORKOUT WITH TJ IN CORTE MADERA: SATURDAY, JUNE 21 at 9am. Bring your non-TJ’s friends for a free class for both of you, and show him/her what’s up!

Monday, June 8

All Levels
A1. Back Squat; 40X1; 10-12reps; rest 45sec x 4 Sets
A2. Single Arm DB Row; 20X1; 10/arm; rest 45sec x 4 Sets
A3. Weighted Anchored Sit Ups; 30X0 (DB across chest); 12-15reps; rest 45sec x 4 sets

For Time
50 Burpee (just and touch 6″ target)

rest 5mins

For Time
Airdyne 1mile/.7miles @ 100%
Wrench
A. Back Squat; build to a 1RM
B. Back Squat; 30X0; AMRAP at 85% of part A

rest as needed

For Time
Row 500m
rest 90sec in seat
Row 500m
*set interval to 500m w/ 90sec rest exactly

Allison’s
A1. Back Squat 6,6,6,6
Rest 20 seconds
A2. 6 Strict pullups at tempo: 21X1

B. 8 sets:

10 pullups (jumping or kipping)
14 KB swings
Run 200m
Rest 90 seconds

Out of Town

8 sets:

10 pullups (jumping or kipping)
10 Sprawls
Run 200m
Rest 90 seconds

Tues June 9

All Levels
0-3mins Complete
10 Pull Ups
10 Box Jump Step Down
Row 200m Sprint
x 3 Sets

rest remaining time

3-6mins Complete
Run 100m
10 Russian KBS
Run 100m
10 Russian KBS

rest remaining time

6-9mins Complete
16 Wall Balls
Airdyne 12/9 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

Wrench
A. Push Press – build to 1RM
B. AMRAP C2B Unbroken – 1 Set
+
5min AMRAP HSPU

rest 10mins

5min AMRAP Strict Pull Ups

Allison’s

A. Clean Pull + Hang Power Clean + Power clean
Build in weight as you go. Rest 90 seconds in between complexes. Focus on STRAIGHT ARMS IN YOUR PULLS, using the clean pull to set the pattern well.

B. 5 sets at very high effort–the point of these if to REALLY sprint so you NEED the recovery time.
5 power clean (go up from last week if you can)
7 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–the point of these if to REALLY sprint so you NEED the recovery time.
5 Pushup to Box Jump
7 burpees
30 Sec sprint
Rest 3 minutes

Wed June 10

All Levels
A1. DB Step Up; 10 alternating Steps Heavy; rest 60sec; x 5
A2. 30sec Clam Shell Side Plank; rest 60sec x

Partner Workout – Share work load as you’d like
100 Push Press (9/6)
100/70 Cal Row
100 HPC (95/65)
100/70 Cal Airdyne

Wrench
A. Squat Clean – build to a TnG 3RM
+
18min AMRAP
15 Box Jump Step Down
12 S2OH 115/75
9 T2B

Allison’s

A. Run through the following TWO TIMES:

3-minute AMRAP:
5 Renegade Rows
10 box step up and down
Run 100m

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
8 hand-release pushups
Row 100m

Rest 1 min

3-min AMRAP
10 DB thrusters (light)
10 sprawls
Run 100m

Rest 1 min

3-min AMRAP
10 Heavy Russian Swings
10 second hollow hold
20 Double unders or 40 singles

Strength

3-4 sets
A1. Deadlift 5 tough reps
15-30sec rest
A2. DB/KB Front Squat HEAVY 45sec Amrap
30-60sec rest
A3. Strict Press 5 tough reps
15-30sec rest
A4. Ring Push Ups/Push ups 45sec Amrap
30-60sec rest
A5. Chin Ups 5 Tough Reps
15-30sec rest
A6. Russian KB Swing 45sec Amrap
2-3mins rest

Out of Town

Run through the following TWO TIMES:

3-minute AMRAP:
5 Dips
10 box step up and down
Run 100m

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
8 hand-release pushups
Run 100m

Rest 1 min

3-min AMRAP
10 JUmping Squats
10 sprawls
Run 100m

Rest 1 min

3-min AMRAP
10 Situps
10 second hollow hold
20 Double unders or 40 singles

Thurs June 11

All Levels
A. 1 Push Press + 1 Push Jerk x 4 complexes; 4-5 sets; rest 2mins
+
5 Sets – switch order of movements with each set
10 Hang Squat Snatch (light – modify to HPS where approriate)
10 Burpees
10 Box Jumps
Run 400m
10 Ring Dips
10 Renegade Rows
rest walk 2-3mins

Wrench –

Allison’s
Rest or Makeup day

Out of Town

5 Sets – switch order of movements with each set
10 Waling LUnge Steps
10 Burpees
10 Box Jumps
Run 400m
10 Ring Dips
2 Wall Walks
rest walk 2-3mins

Fri June 12

All Levels
4 Sets
6 Deadflits (tough – add weight per set)
rest 15sec
Airdyne 30sec Max Calories
rest 2-3mins

4 Sets
AMRAP Bar Dips (aim for 10-20 on first set – scale load accordingly)
rest 15sec
Row 15/12 Cal Sprint
rest walk 2-3mins

3 Sets Not For Time
3 TGU/arm
45sec FLR on Rings
Wrench
A. Power Snatch – build to 1RM
B. Close Grip Bench Press – build to 1RM
C. Powell Raise – 30X0; AMRAP unbroken at 10% of CGBP Score
+
3min Airdyne for Max Cals

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: 10 toes to bar
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: 10 toes to bar
2nd minute: Row, Run or AD 40 seconds or
3rd minute: 15 Sec Plank hold+ 30 Double Unders or 50 singles

Sat June 13

All Levels
12min EMOM
Odd – OHS or FS from Rack x 4-6 reps (tough)
Even – 10-12 Kipping Pull ups (12-15 Jumping Pull ups)

12min EMOM
Odd – 3-4 Wall Walks
Even – 10-12 Alt DB Snatches

12min EMOM
Odd – Airdyne sprint 20sec
Even – 40sec Army Crawlers AMRAP
Wrench
For Time
50 Clean and Jerks 95/65

rest 10mins

Airdyne 2:30
Max Cals

rest 10mins

For Time
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

Allison’s:
Warmup each of the barbell movements in the workout below.
A. 400m row or run buy-in. Then:

Start with 5 burpees. Complete the following movements and at the top of every minute stop to do 5 burpees:
30 Hang Squat Cleans
30 Push Press
30 Hang Power Snatch
30 Thrusters

End with a 400m row or run.

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

Sun June 14

A1. Bench Press @ 20X1; 10, 8, 6 reps, rest 30 sec
A2. DB/KB 1-arm Row @ 20X0; 10, 8, 6 reps
A3. Russian KBS 12-15 reps; 3 work sets, building to tough KB

B. 45 sec Wall-Ball
15 sec Rest
45 sec KBSDHP 70/53
15 sec Rest
45 sec Bike cals
15 sec Rest
45 sec DU
1:15 Rest x 3 sets

C. Athlete’s Choice Tabata

About tjsgym

Owner of TJ's Gym
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