TJ’s Gym Workouts for the Week of June 15

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Great workout with our friend JJ on Saturday.  We will miss him dearly but looking forward to seeing him when business brings him back to the west coast.  Best of luck to you and your family in the Nashtucky, JJ. You’re a gem.

Lots of announcements!

*Back by popular demand: 7:15am Classes will be Mon-Friday in San Rafael for summer!!!! Be there, or they will go away!  The new schedule starts this week ON TUESDAY!!!!! (there will be no 7:15 class Monday, June 15th).

*Women’s Group with TJ’s Gym Owner, Dr. Allison Belger

Addressing issues related to eating, body image, exercise, and overall emotional health and wellness in a supportive group environment. 6-week series; one 75-minute meeting/week plus ongoing email/phone guidance throughout the 6-week program.  $180 for the 8-week series. Limited to 10 women. Tuesday evenings July 7, 14, 21, 28 and August 4, 11. 7-8:15pm at TJ’s Gym Corte Madera. 118 Corte Madera Avenue. Register now to reserve your spot by emailing jessica@tjsgym.com!  Non-TJ’s Gym members welcome!

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*Juggling for Jude 2015 needs your help!

10-year-old Hollis is at it again this summer, juggling her soccer ball to raise money for St. Jude Children’s Research Hospital. In just one short week, thanks to amazingly generous people, she’s already surpassed the $1,000 mark!  Other players can join the effort this year, so be sure to check out how to get involved if you have a soccer player in your midst. Or you can DONATE to this amazing cause with the click of a mouse.

Hollis juggled in the street at a friend’s house today, working around obstacles and getting 326 (video here).  She’s fired up to get 500+ this summer (current record is 461).  Please DONATE if you can. Our goal is to help St. Jude rid the world of childhood cancers!

*BRING A FRIEND WORKOUT WITH TJ THIS SATURDAY, JUNE 20th 9:00 AM at TJ’s Gym Corte Madera:

TJ’s Peeps: Bring a non-TJ’s friend to this workout to show him/her what you’re up to at the gym. TJ will give an informational talk as well as putting you and your buddy through some paces. It’ll be a perfect way to start your Saturday!

*Sign up for Music and Movement Classes 9:30 M, W, F in San Rafael, so your kids can work up a sweat dancing and grooving while you workout next door. Email Jessica@tjsgym.com to reserve your kid’s spot! Ages 4-8 welcome.

Mon June 15

All Levels
A1. DB Thrusters; 30X1; 8-10reps; rest 30sec x 4 Sets
A2. Strict Pull Up; 30X0; 8-10; rest 30sec x 4 Sets
A3. 45sec Hollow Rocks; rest 30sec x 4 sets

75 Russian KBS for Time – choose something tough

rest as needed

For Time (use interval setting)
Row 300m
rest 60sec
Row 300m
Wrench
A. Back Squat; 3 reps @ 75% x 2 set; 3 reps @ 80% x 2 sets; AMRAP @ 85% (no tempo) x 1 set; rest 2-3mins between sets

EMOM x 12mins
Odd – 4 TnG PC + 1 HSC (use moderate weights)
Even – 2-3 Muscle Ups

3 Sets @ 97%
10 KBS Heavy
20sec Airyne Hard
rest walk 3mins

Allison’s Program:
A1. Back Squat 3,3,3,3,3 (add weight as you go)
Rest 20 seconds
A2. 7 Strict pullups at tempo: 21X1
5 sets

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 16

All Levels
0-3mins Complete
100m Row Sprint Hard!
10 Renegade Rows
x 3 Sets

rest remaining time

3-6mins Complete
5 Box Jumps
5 Burpees
5 Box Jump
5 Burpees
Run 100m HARD!

rest remaining time

6-10mins Complete
10/7 Cal Sprint
20 Air Squats
10/7 Cal Sprint

rest remaining time

x 3 Sets
Wrench
A. PP + PJ + SJ; rest 2mins x 5 sets (build)
+
4 Sets @ Consistent Effort
3 Rope Climbs
12 Burpees
Row 12 Cals
rest 1min
35 Double Unders
7 HSPU
10 Pull UPs
rest 2mins
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 SPRINT sets:
6 power cleans
6 burpees
35 Sec AD sprint (can row if you want)
Rest 3 minutes

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

Out of Town

5 SPRINT sets:
6 Box JUmps
6 burpees
35 Sec AD sprint (can run or row if you want)
Rest 3 minutes

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

Wed June 17

All Levels
5 Sets
20m KB Front Rack Lunge
rest 30sec
45-60sec FLR (on rings for advanced skill work)
rest 60-90sec
For Time
1k Run
30 PC and Jerk
30 Sprawls
30 Wall balls
30 Sit Ups Anchored
Wrench
A. Snatch; Every 60sec (start moderate and build for 10 sets)
*keep it fast and with good mechanics
+
For Time @ 97%
Row 500m

rest as needed

For Time
Row 1k
25 HPS 115/75
25 T2B
25 KBS 70/53
Row 1k

Strength

3 sets
A1. Front Squats 3 tough reps
15-30sec rest
A2. Back Squat at FS Wt. Amrap -1
30-60sec rest
A3. Narrow Grip Bench Press 3 tough reps
15-30sec rest
A4. DB Bench Press 8-12reps
30-60sec rest
A5. 6 HEAVY Alt. KB/DB Single Arm Snatch
15-30sec rest
A6. Bent over Rows 8-12reps
2-3mins rest

Allison’s:

Allison’s

A. Run through the following TWO TIMES:

3-minute AMRAP:
10 DB Thrusters
10 box step up and down
Run 100m

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
10 single arm DB snatches
Row 100m

Rest 1 min

3-min AMRAP
5 renegade rows
10 sprawls
Run 100m

Rest 1 min

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

Out of Town

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

Rest 1 min

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

Rest 1 min

3-min AMRAP
15 Situps
10 sprawls
Run 100m

Rest 1 min

3-min AMRAP
3 Wall Walks
12 second hollow hold
20 Double unders or 40 singles

 

Thurs June 18

All Levels
A. Push Press; 1,1,1,1,1,1; rest as needed
+
5 Sets – switch order of movements with each set
30 Double Unders (90 singles)
12 Pull Ups
12 DB Push Press
Run 200m
10 Ring Push Ups
Row 200m
rest walk 3mins

Wrench –
Aerobic Breathing Work

8-10 Sets @ 70%
15 Sit Ups
10 Cal AD
10 Cal Row
200m Run
30 Double Unders
30sec FLR on Rings
rest 60sec

Allison’s: Rest or make-up day

Out of Town

8-10 Sets @ 70%
15 Sit Ups
10 Cal AD
10 Cal Row
200m Run
30 Double Unders
30sec FLR on Rings
rest 60sec

Fri June 19

All Levels
3 Sets
10 Bench Press
rest 15sec
15 Burpee Sprint
rest walk 2mins

5 Sets
Row 15/12 Cals hard
rest 30sec
Deadlift 8 Reps (tough)
rest 30sec
Airdyne 15/12 Cals hard
rest 2-3mins

3 Sets Not For Time
3 TGU/arm
40sec Hollow Rocks
Wrench
A. Banded Deadlift; 5,5,5,5; rest 2mins (TnG – pull fast from floor – warm up and complete all sets at same weight NOT MAX EFFORT)
B. Cal Strength Death March; 20m; rest 2mins x 3 Sets
+
4 Sets @ 95%
6 Thrusters from Floor (add per set)
8 Burpees
Row 250m
rest walk 4mins x 3 sets

Allison’s:

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

B. EMOM 27 min (9 rounds)
1st Minute: 6 toes to bar plus 30 Double Unders or 50 singles
2nd minute: Row or AD 40 seconds
3rd minute: 5 Deadlifts (light to moderate weight) + 10 hollow rocks

Out of Town

EMOM 27 min (9 rounds)
1st Minute: 6 toes to bar plus 30 Double Unders or 50 singles
2nd minute: Row, Run or AD 40 seconds
3rd minute: 20 Mt. Climbers + 10 hollow rocks

Sat June 20

All Levels
12min EMOM
Odd – OHS x 7 Reps (sub FS)
Even – 8 Tough Renegade Rows

12min EMOM
Odd – 20-30sec HS Hold
Even – 15 Russian Swings

12min EMOM
Odd – Row Sprint 20sec
Even – 20sec Side Plank/side
Wrench
A. Clean & Jerk; every 75sec x 8 sets – moderate to start and build

7min AMRAP @ 85%
7 OHS 75/55
7 Box Jump Step Down
7 Pull Ups

3min Rest

7min AMRAP @ 85%
10 KBS 44/26
10 Push Ups
30 Doubel Unders

3min Rest

7min AMRAP @ 85%
10 Wall Balls
7 T2B
10 Cal AD

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 on the top of every minute stop to do 6 burpees:

20 Front Squats
20 Push Press
20 Hang Power Clean
20 Thrusters

End with a 400m row or run.

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

Sun June 21

A1. Bench Press @ 20X1; 8, 6, 4 reps, rest 30 sec
A2. DB/KB 1-arm Row @ 20X0; 8, 8, 8 reps tough
A3. Russian KBS 12-15 reps; 3 work sets, building to tough KB

B. 60 sec Burpee Pull-up
15 sec Rest
60 sec KBS 70/53
15 sec Rest
60 sec Row or Bike cals
15 sec Rest
1:15 Rest x 3 sets

C. Tabata Mash-up:
Army Crawlers
Hollow Rocks

Allison’s: Rest or make-up day

About tjsgym

Owner of TJ's Gym
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