TJ’s Gym Workouts for the Week of June 28

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Wow, we think it’s catching.  Suzanne and Paul are getting hitched!  We couldn’t be happier for them.


San Rafael: 7:30 and 8:30am classes only

Corte Madera: 8am class only

Mill Valley: 7:30, 8:30am classes only

*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!


*WOMEN’S WORLD CUP FEVER?  SOCCER ON YOUR MIND? US TOO! PLEASE CONSIDER DONATING TO ST. JUDE CHILDREN’S RESEARCH HOSPITAL VIA JUGGLING FOR JUDE. It takes less than 60 seconds to give money for the gift of a “No more chemo party” or to fund research that is curing cancer as we type. PLEASE DONATE HERE, and help Hollis reach her goal of $40,000.  She’s juggling her tail off, and every dollar makes a difference. Thank you!

*New 8-week programming cycles to begin tomorrow, with a gym-wide tester week to follow!

All three TJ’s Gym program options will begin a new 8-week cycle Monday, 6/29. We will have gym-wide tester weeks every 9 weeks, and everyone, regardless of which program you follow, will complete tester workouts together that week. How awesome is that?!

*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

To Order go here and enter TJSGYMROCKS at checkout!

Mon June 29

All Levels
A. Deadlift; 3,3,3,3,3; rest as needed (build to tough)

4 Sets
:45 – Russian KBS
:15 – rest
:45 – Alternating DB Step Up
:15 – rest
:45 – Airdyne Cals
2:15 – REST

A. Back Squat 20X1; 3.3.3 x 3; rest 20sec/rest 3mins between sets (last set TOUGH)

EMOM x 12mins
Odd – 2 HPC + 3 Squat Clean TnG Below Knee (use moderate weights)
Even – 3-4 Ring Muscle Ups

3 Sets @ 97%
5 HPS (fast turnover)
5 Burpees
12 Airyne Hard
rest walk 3mins

Allison’s Program:

A1. Overhead Squat 3, 3, 3, 3
rest 30 seconds
A2. Strict pullups 5, 5, 5, 5
Rest 90 seconds

B. DO 5 ROUNDS OF THE FOLLOWING (will take 28 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 KB Swings
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Out of Town

DO 5 ROUNDS OF THE FOLLOWING (will take 28 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 Box Jumps
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues June 30

All Levels
A1. Strict Pull Up; 31X0; 8-10reps; rest 60sec x 4
A2. DB Bench Press; 40X1; rest 60sec x 4
A3. 50m Farmers Carry; rest 60sec x 4

Airdyne 20sec Sprint
rest 2:40 x 5

A. Pause Split Jerk (hold 2sec at bottom of dip); 1 rep Every 75sec x 8; (perfect mechanics today)
4 Sets @ Consistent Effort
5 Box Jump Step Down 30/24
10 Cal Row
rest 1min
2 Rope Climbs
Run 100m
10 T2B
rest 2mins

Allison’s Program:

A1. Push Press 3, 3, 3, 3
rest 30 seconds
A2. 10-15 hollow rocks

EMOM 27 minutes
1. Row 40 seconds
2. 10 burpee box step ups
3. 8 DB thrusters + 10 second hollow hold

Out of Town

EMOM 27 minutes
1. Run 40 seconds
2. 10 burpee box step ups
3. 8 Squats + 10 second hollow hold

Wed July 1

All Levels
A. EMOM x 10mins – 5 Push Press (from Rack)

22 min AMRAP in Teams of 2
400m Run
Max rep DB Burpee Box Step Overs
400m Row
Max rep Sit Ups
40/30 Cal Airdyne
Max rep Hang DB Snatch (Advanced KB Snatch)

Part 1 runs 400m while partner 2 does max rep DBBBSO
Part 2 Rows 400m while P1 does max rep Sit UP
Part 1 Airdynes 40/30 cals while P2 does max HDBS

Switch Roles for Second Round and onward!

A. Snatch From Low Blocks (below knee) + OHS; every 90sec x 8 (build)
For Time @ 97%
Burpee Over Box Jump 20/16
Push Press 115/75

rest as needed

For Time
Row 1k
50 Wall Balls
50 KBS 53/35
150 Double Unders

Allison’s Program:
2 Times through of the following:

3 Min Amrap:
8 toes to bar
8 sprawls
Run 100m

Rest 1 min

3 min Amrap:
10 Single arm DB snatches
8 ring rows
Row 150m

Rest 1 min

3 min AMRAP
6 Renegade Rows
4 turkish getups
Run 100m

Rest 1 min

3 Min Amrap:
6 DB hang power cleans
6 candlestick to standing
Row 100m


3-4 sets
A1. Back Squats 1 tough rep
A2. DB Walking Lunges 45sec Amrap
30-60sec rest
A3. Bench Press 1 tough rep
10-15sec rest
A4. DB alt. Strict Press 45sec Amrap
30-60sec rest
A5. Pull Ups 1 tough Rep
10-15sec rest
A6. 100m FR/FC *Switch Pos. Half Way
2-3mins rest

Thurs July 2

All Levels
A. Front Squat; 3,3,3,3,3; rest 2-3mins

EMOM x 10mins
Odd – 10-14 Wall Balls
Even – 8-10 Pull Ups (C2B Advanced)

Row 20sec @ 100%
rest as needed x 3-4 sets

Wrench –
Aerobic Breathing Work

8-10 Sets @ 70%
Row 10 Cals
Ski 100m
15 Double Unders
Run 100m
30m Bear Crawl
rest 60sec

Allison’s rest or make-up day

Fri July 3

All Levels
5 Sets
A1. Deadflit; 5reps; rest 30sec
A2. Strict Dip; 5-10reps; rest 30sec
A3. 15 KBS; rest 30sec
A4. Row 200m or Run 200m Hard; rest 2-3mins

Finisher – TGU 10 alternating

A. Banded Deadlit; 3 reps EMOM x 8mins – start at 60% and build a little
B. Wtd GH Rasie x 4-6; rest 2mins x 3 Sets
4 Sets @ 95%
10 HPC TnG (add per set)
10 Box Jump Overs 24/20
Row 300m
rest walk 4mins

Allison’s program:
A. 1 DL + 1 HPC + 1 PC
Build in weight in this complex in 15 minutes

B. 5 sets @ 100% effort:
5 DL moderate weight
5 burpees AFAP
35 second AD sprint
Rest 3 minutes between sets

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

Out of Town

5 sets @ 100% effort:
5 Pushups
5 burpees AFAP
35 second AD, Row or Run sprint
Rest 3 minutes between sets

Sat July 4

All Levels
A. Power Clean + Hang Squat Clean + FS – 15mins to work this complex up to something tough

10min AMRAP
5 Hang Squat Cleans (135/95)
7 Bar Facing Burpees
A. PC + Hang Clean + FS + Jerk; every 90sec x 6-8 sets – moderate to start and build

3mins AMRAP @ 90%
10 Walking lunges
10 Sit Ups

rest 2mins

3mins Row @ 90%

rest 2mins

3min AMRAP @ 90%
5 Box Jump Step Down 24/20
5 HR Push Ups

rest 2mins

3min AD @ 90%

rest 2mins

3min AMRAP @ 90%
5 Slam Ball
5 Burpee

rest 2mins

Run 800m @ 90%

Allison’s Program:
A. Front Squat 5, 5, 5, 5, 5
Rest 90 seconds to 2 min between sets

B. 3 SETS with running clock. Rotate stations at the top of each minute but don’t take any rest time in between movements:
60 seconds wallballs
60 seconds box step up and down
60 seconds Russian Swings
60 seconds HSC with barbell
60 seconds Row/AD
Rest 1 minute (Tally your totals for each set)

Sun July 5

A1. Bench Press @ 20X1; 3, 2, 1, 3, 2, 1 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 Double Air Squat Wall Ball 20/14
15 sec Rest
60 sec DB Burpee w/ Renegade Row 45/25
15 sec Rest
60 sec DU
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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