TJ’s Gym Workouts for the Week of July 27

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Flippin’ Tars

*Keep the TJ’s Rodeo on your radar, People!  For those of you who don’t know about it, the Rodeo is our annual TJ’s Gym competition, and it’s big, inspiring, and SUPER fun!!!! We added a partner division last year, and who knows what we have in store for this year’s event! One thing’s for sure: You’ll want to be ready, so start getting focused and setting some goals for yourself.  The Rodeo is held in October or November, and we will let you know the date as soon as we do!

*WHOLE LIFE CHALLENGE and DUNK TANK COMING SOON!
We will be doing the Whole Life Challenge this September, so that’s another goal-setting and attaining avenue for you to keep on your radar.  You can sign up for the TJ’s Gym Team and track your progress, see what your peers on your team are doing, and jump-start your healthy lifestyle once summer is over.  To couple with this, we will have the dunk tank available for before-and-after measurements. MORE DETAILS TO COME – STAY TUNED!!!

*Speaking of goals, Juggling for Jude smashed her summer goal of 1,000 consecutive juggles with a whopping 1,085, all 11:24 of it caught on video!!! That’s right, she kicked her soccer ball, alternating left and right feet, 1,085 consecutive times in the air, quite possibly a world record for a girl her age.  She’s juggling daily and showing up at sporting events all over the Bay Area (next stop: San Jose Earthquakes team practice and Julie Foudy Sports Leadership Academy!).

Hollis is working her tirelessly for St. Jude Children’s Research Hospital, where they treat kids with cancer free of charge and are on the leading edge of research curing childhood cancer and other catastrophic diseases. Please donate, even a small amount, to this great cause. It takes 45 seconds, and every dollar makes a difference. Just click here. Hollis would like to top last summer’s total of $35,000, so there’s work to be done. Thank you, as always, for your support!

Mon July 27

All Levels
A. Deadlift; 2,10,2,10,2; rest 2-3mins
+
5 Sets
:30 – 2-Arm DB Hang Snatch
:15 – rest
:30 – Lunge (jump lunge for advanced)
:15 – rest
:30 – Row Cals
2:00- REST

Wrench
A. Back Squat 20X1; build up to a tough double for the day

For Time
9 Squat Clean 155/105
18 C2B
7 Squat Clean
14 C2B
5 Squat Clean
10 C2B

rest as needed

2 Sets @ 97%
12 Burpee Over Bar
rest 15sec
8 HPS 95/65
rest 15sec
20sec Airdyne Hard
rest walk 3mins

Allison’s:

back squat 5,4,3,2,1
rest 20 sec
Strict Chin Ups 5, 5, 5, 5
Rest 90 sec

B. 8 sets

10 burpee pullups
run 200 meters
rest 90 seconds

Out of Town

8 sets

6 Pushups
8 Burpee Box Step Ups
run 200 meters
rest 90 seconds

Tues July 28

All Levels
A1. Single Arm DB Row 20X1; 4-6reps/arm; rest 45sec x 5
A2. Bar Dip; 20X1; 6-8 reps (weighted for advanced); rest 45sec x 5
A3. 40m Iron Cross Walk (DB held out in T); rest 45sec x 5

4 Sets @ 97%
10 Tough KBS
Airdyne 20sec Sprint
rest 2:30-3:00

Wrench
A. 30 Split Jerk for time @ 70% (best to use jerk blocks if available)
+
For Time
21 HSPU
7 Rope Climbs
15 HSPU
5 Rope Climbs
9 HSPU
3 Rope Climbs

Allison’s Program:

A. Dumbbell Push Press 5, 5, 5, 5
Rest 90-120 seconds

B. EMOM 30 minutes (10 rounds)
1. Row 40 seconds
2. 10 sprawl + 15 DU
3. 12 KB swings + 10 hollow rocks

Out of Town

B. EMOM 30 minutes (10 rounds)
1. Run 40 seconds
2. 20 Walking Lunge Steps + 10 Double Unders
3. 15 Sprawls

Wed July 29

All Levels
A. Every 75sec x 8 Sets – 1 Push Press + 1 Push Jerk x 2 Complexes (4 total reps)

20min AMRAP – Teams of 2
30 Cal Row (partner Must be hold KBs in front rack while cals are accumulated – 70/53)
40 Wall Balls (partner must be in HS hold while reps are being done)
40 Box Jump Step Down (partner must be hanging from pull up bar for reps to count)
80 Double Unders (partner must hold bottom of air squat while partner gets reps)
*partners can switch at any time, must wait for partner to be in holding position before reps can start counting

Wrench
A. Snatch – build to a max for the day
+
For Time
250m Row
15 KBS 70/53
25 Burpees
15 KBS
500m Row
15 KBS
25 Burpees
15 KBS
250m Row

Strength

3 Working Sets;
A1. DB Stiff Leg Deadlift 8-12reps 3010
60sec rest
A2. BB Strict Press 3-5reps 20×3
2-3mins rest
3 working Sets
B1. DB Low box Step ups 8-12reps/Leg
60sec rest
B2.  Reverse grip Inverted Row 12-15reps
2-3mins rest
3 sets
C. Powell Raise 12-15reps/arm
no rest
Allison’s Program:
2 Times through of the following:
3 Min Amrap:
8 DB Thruster
10 DB Hang Power Clean
Run 100mRest 1 min

3 min Amrap:
6 KB Goblet Squats
12 Situps
Row 150m

Rest 1 min

3 min AMRAP
6 Empty Barbell OHS
6 Empty Barbell Jumping Back Squats
Run 100m

Rest 1 min

3 Min Amrap:
6 Single arm DB Push Press/arm
8 Box Step Ups with DB
Row 150m

Out of Town
2 Times through of the following:

3 Min Amrap:
8 Squats
10 Vertical JUmps
Run 100m

Rest 1 min

3 min Amrap:
6 Jumping Squats
12 Situps
Run 150m

Rest 1 min

3 min AMRAP
6 Pushups
6 Box Jumps
Run 100m

Rest 1 min

3 Min Amrap:
30 sec Handstand Hold
30 Sec Plank Hold
Row 150m

Thurs July 30

All Levels
A. Front Squat; 1.1.1; rest 10sec/rest 2-3mins x 5 (build with each set)

EMOM x 10mins
Odd – 8 OHS (chose a weight that allows quality reps every set)
Even – 4-6 Strict Pull Ups (wtd for advanced folks)

Row 20sec for Max Wattage
rest as needed x 4 sets
*record peak wattage for each set

Wrench –
45min Easy Airdyne
*off every 5mins and hold

Fri July 31

All Levels
5 Sets
A1. Russian KBS; 10-12reps HEAVY; rest 30sec
A2. DB Push Press; 30sec AMRAP; rest 30sec
A3. 8 Burpee Box Jumps; rest 30sec
A4. Row 200m or Airdyne 18/14 Cals; rest 2-3mins

Finisher – perfrom 6 Powell Raise/arm – 3 sets

Wrench
A. Build to a max in the clean grip deadflit (overhand no straps)

3 Sets @ 95%
12 KBS 70/53
12 Burpees
Run 600m
rest walk 5-7mins

Allison’s program:
A1. Sumo Deadlift 2,2,2,2
Rest 20 seconds
A2. AMRAP Strict Toes to Bar or Hang Knee Raise 2020 tempo
Rest 90 seconds

B. 5 sets @ 100% effort:
5 Ball Slams
8 Pushups
35 second AD SPRINT
Rest 3 minutes between sets

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

Out of Town

8 sets @ 100% effort:
5 Sprawls
8 Pushups
35  SPRINT
Rest 1 minutes between sets

Sat Aug 1

All Levels
A. Squat Clean + Thrusters + Squat Clean Thruster – 15mins to work this complex up to something tough

10min AMRAP
30 Bar Facing Burpee
30 Squat Clean Thrusters (135/95)

Wrench
A. Back Squat w/ Chains; 8,8,8 (use 60-70%); rest 4mins (speed reps AFAP)

15min AMRAP
2k Row
AMRAP MU in time Remaining

rest as needed

20sec AD Sprint
rest as needed x 3

Allison’s Program:
A. 1 and 1/4 Front Squat 3, 3, 3
Rest 90 seconds to 2 min between sets

B. 4 SETS with running clock. Rotate stations at the top of each minute but don’t take any rest time in between movements:
60 seconds Empty Barbell Thruster
60 seconds Hollow Rocks
30 seconds Empty Barbell Hang Squat Clean
30 Seconds Double Unders (or fast singles)
60 seconds Row/AD
60 seconds Sprawls

Rest 1 minute (Tally your totals for each set)

Sun Aug 2

A1. Thruster – build to tough sets of 3, 2, 1 reps
Rest 30 sec
A2. Strict Chin-up AMRAP -1 x 3 sets
Rest 2 min

B. 6 min AMRAP
8 Burpee Box Jump 24/20
8 Kipping Pull-ups
20 DU
Rest 2 min
6 min AMRAP
16 DB Walking Lunges 45/25
8 HR Push-ups
15/12 Row Cal
Rest 2 min
6 min AMRAP
8 Renegade Row 45/25
12 Plate Press Sit-ups*
100m Run w/ object
*hold plate to chest in bottom, finish with plate held OH

About tjsgym

Owner of TJ's Gym
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