TJ’s Gym Workouts for the Week of June 22

FullSizeRender (3)  Congratulations to Shawna and Andy!  Another TJ’s couple takes the plunge.


*TEXTS FROM TJ’s: You may receive text announcements from TJ’s Gym. It’s a great way for us to let you know of important goings on. If you want to opt out, just text “Stop” and you won’t hear from us that way again.

*Summer Women’s Group with Dr. Allison to begin in July.

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 6-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!  Non-TJ’s Gym members welcome!
If you don’t know about Juggling for Jude, you should.  Our daughter, Hollis, age 10, is juggling her soccer ball to raise money for the INCREDIBLE St. Jude Children’s Research Hospital. She’s busting her tail for your donations, and we thank those of you who have supported the effort thus far.  This past weekend, she went out and juggled 305 consecutive times. But she wanted 500, because she knows higher numbers draw attention and donations. So then she tried again and got 660 IN A ROW. No kidding. Check out the video here, and maybe you’ll be inspired to give a few dollars to save the life of a child with cancer.  You can donate here.
*KID COVERAGE FOR SUMMER! CHECK OUT OUR VARIOUS KIDS CLASSES IN SAN RAFAEL ALONGSIDE THE REGULAR 9:30am and 6:15pm class times. Workout while you little one workouts next door! Email
Mon June 22  “Testing Week for All Levels”
All Levels
A. Back Squat; 10, 10, 10RM; rest as neededB. 50 Burpees For TIme – (standard – no jump no clap – must have shoulders over feet when finished)C. Row 500m For TimeWrench
A. Back Squat 20X1; 5 reps @ 70% x 2 set; 3 reps @ 75% x 1 sets; AMRAP @ 80% (at tempo) x 1 set; rest 2-3mins between sets

EMOM x 12mins
Odd – 3 HPC + 2 SC TnG (use moderate weights)
Even – 1 MU + 2 Ring Dips x 2-3 complexes

3 Sets @ 97%
8 Burpee Box Jump Over AFAP
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. 5 Strict pullups (no tempo and use bands if needed)
5 sets

B. 4 sets:

10 pullups (jumping or kipping)
14 KB swings
Run 200m
10 pullups
14 situps


Tues June 23

All Levels
A. Power Clean – build to a Max
B. Close Grip Bench Press – build to a Max
400m Run
21 KBS 53lbs/35lbs
12 Pull Ups (standard sub is jumping C2B pull up with bar 3″ below wrist while standing and arms outstretched)

A. Split Jerk; 1 rep Every 60sec x 10; (make last few sets tough)
4 Sets @ Consistent Effort
Airdyne 15 Cals
2 Wall Walks
rest 1min
10 Strict Pull ups
40 Double Unders
2 Rope Climbs
rest 2mins


A. 2 Hang Power Clean + 1 Power Clean
Build in weight as you go. Rest 90 seconds in between complexes.

B. 5 SPRINT sets:
6 power cleans (try to go up in weight from last week)
8 burpees
30 Sec AD sprint (can row if you want)
Rest 3 minutes

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

Wed June 24

All Levels
A. Side Plank AMSAP Test – both sides

B. Bulgarian Split Squat; 8RM on each leg (back foot elevated)

50 Air Squats
50 Push Ups
50 Sprawls
50 Box Jump Step Down 24/20″
50 Ring Rows
50 Air Squats

A. Snatch Pull + Hang Snatch (below knee) + OHS; every 90sec x 8 (build)
For Time @ 97%
Slam Ball

rest as needed

For Time
Farmers Carry 200m (70/53)
30 Wall Bals
30 GHD Sit Ups
80 Double Unders
30 KB SDHP 70/53
Run 800


A. Run through the following TWO TIMES:

3-minute AMRAP:
10 DB Thrusters
10 DB Hang Power Cleans
Run 100m

Rest 1 min

3-minute AMRAP:
10 candlestick to standing (do one-legged if you can)
10 Ring Rows
Row 100m

Rest 1 min

3-min AMRAP
10 Heavy Russian Swings
10 sprawls
Run 100m

Rest 1 min

3-min AMRAP
6 Renegade Rows
12 second hollow hold
20 Double unders or 40 singles


4 sets
A1. Deadlift 3 Tough reps
15-30sec rest
A2. Amrap Chin ups in 60sec
30-60sec rest
A3. 4 alt. Heavy TGU
15-30sec rest
A4. Double Push up Renegade Row 5-8reps Unbroken
2-3mins rest

3 sets
B. Front Squats 12-15reps *challenge yourself
45-60sec Rest

Thurs June 25

All Levels
A. Press -build to a 1RM
B. Wtd Pull Up – build to a 1RM
For Time
10 Burpee C2B Pull Ups
100 Double Unders (30/22 Cal Airdyne)
10 Wall Walks
100 Double Unders (30/22 Cal Airdyne)
10 Wall Walks
100 Double Unders (30/22 Cal Airdyne)
10 Burpee C2B Pull Ups

Wrench –
Aerobic Breathing Work

8-10 Sets @ 70%
100m Ski Erg
5 Burpees
20 Double Unders
Row 150m
Run 100m
20sec HS HOld
rest 60sec

Rest or makeup day

Fri June 26

All Levels
A. Deadlfit – 10,8,5,3,2,1,1; rest as needed (make last singles tough)
B. Find you 1RM – Wtd Bar Dip (or attempt AMRAP at bodyweight)
For Time
Russian KBS (70/53) – bell must get just to shoulder height
Sit Up (feet anchored w/ DB’s must touch DB’s at top)

A. Banded Deadlit; 4,4,4,4; rest 2mins (All sets same weight – up from last week)
B. GH Rasie x 6-9; rest 2mins x 3 Sets
4 Sets @ 95%
15 KBS 70/53
6 Burpee Pull Ups
Row 25 Cals
rest walk 4mins x 3 sets


A1. Deadlift 3,3,3,3
Rest 20 seconds
A2. 20 second plank
Rest 2 min

B. EMOM 27 min (9 rounds)
1st Minute: 7 toes to bar plus 30 Double Unders or 50 singles
2nd minute: Row or AD 40 seconds
3rd minute: 10 wallballs + 10 hollow rocks

Sat June 27

All Levels
A. Front Squat – build to a max
B. Take 85% of FS and perfrom AMRAP @ 30X0 tempo
For Time – TJ’s Gym Aerobic Chipper
Row 1k
Airdyne 100 Cals
Run 1k
A. PC + Clean + Jerk; every 75sec x 8 sets – moderate to start and build

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

3min Rest

7min AMRAP @ 85%
12 KBS 44/26
12 Push Ups
36 Double Unders

3min Rest

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

Warmup each of the barbell movements in the workout below.
A.Complete the following workout and do 5 burpees at the top of each minute:

5 Rounds for Time

Run/Row 200m
10 OHS
10 Push Press
10 Hang Power Clean
10 Thrusters
Run/Row 200m

B. 2 min jog or row at 70%
1 min rest
5 sets

Sun June 28

A1. Bench Press @ 20X1; 6, 4, 2, 6, 4, 2 reps, wave-load, rest as needed

B1. DB/KB 1-arm Row @ 20X0; 8, 8, 8 reps
B2. Russian KBS 10-12 tough reps; 3 work sets

B. 60 sec Burpee Box Jump w/ step down 24/20
15 sec Rest
60 sec DB Snatch alt arms 45/25
15 sec Rest
60 sec Row or Bike cals
15 sec Rest
1:15 Rest x 3 sets
Allison’s: rest or makeup day

About tjsgym

Owner of TJ's Gym
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