TJ’s Gym Workouts for the Week of Aug 17


A HUGE HAPPY 13th BIRTHDAY TO OUR NEWLY-MINTED TEENAGER, LYLE! No doubt at all that TJ’s Gym is a better place because of the serenity and happiness this kid brings to our lives.


It’s been a busy last couple of weekends for a few athletes from the gyms.  Last weekend Rip and Greg Crane came in 6th at a competition at Schubox CrossFit last weekend, and Coach Brianna came in first in her first individual competition at CrossFit Oakdale.  Congratulations!

TJ’s Rodeo update:  We have not yet finalized the date for the Rodeo, but it will be in October or November, and we promise to let you know as soon as we do!  Thank you for your patience as we wait to figure out a few scheduling logistics!

NorCal Masters Update:  Stay tuned for a big announcement on social media early this week about the NorCal Masters 2016!!!! For all of you over-40 athletes who want a reason to step up your training, this is the ticket!

Need a plan and a coach?  Email to schedule a private session with the coach of your choice. Let’s do this!

Juggling for Jude is going strong with well over $50,000 raised over the past two summers, but this summer is coming to a close soon, and she is behind on her fundraising goal. Please take one minute (literally, it takes one minute) to DONATE BY CLICKING HERE, and you will help save the life of a child with cancer at St. Jude Children’s Research Hospital. Also, please, please, please tell your friends and family who might be interested in this great cause. We truly appreciate your support of our 10-year-old’s soccer juggling  efforts to support the amazing hospital and research facility that is St. Jude!

Mon Aug 17 (rest of week’s Allison’s program will be up by Monday night)

All Levels
A. Back Squat + Back Rack Reverse Lunge R + L x 2 Complexes; 4-5 sets; rest 2mins (build)

EMOM x 12mins
Odd – 6-10 Thrusters
Even – 6-10 pul lups (lower rep for strict and higher rep for kipping)

For Time @ 100%
Row 300m

A. Back Squat; 3 @ 80%, 2 @ 85, 1 @ 90% x 2; rest 3mins between sets

EMOM x 8mins
10 Wall Balls + 1 Rope Climb

3 Sets @ 97%
10 KBS 70/53
6 Burpees
15sec AD Sprint
rest walk full recovery

Allison’s Program:

Warm up with a few sets of 3PC each. Get up to about 75% of your 1RM
Then strip the weight to 60-65% of 1RM for the EMOM below:

30 min EMOM:
1. 3 PC + 30 DU’s or 50 singles
2. 12 medball situps
3. Row 40 seconds. Try to get at least 8/10 cal per row

Tues Aug 18

All Levels
5 Sets
A1. 8 Hang Power Clean; rest 30sec
A2. 30sec AMRAP Push Up; rest 30sec
A3. 20m Broad Jumps; rest 30sec
A4. Airdyne 15/12 Cals; rest 2-3mins

Finisher – Accumulate 3mins of hollow rocks

A. Push Press – Build to a Max for the Day
4 Sets @ Consistent Effort
12 Box Jump Step Down
rest 30sec
12 KBS 70/53
24 Double Unders
12/9 Cal Airdyne
rest 2mins

Allison’s Program:
A1. Front Squat: 4, 4, 4, 4
rest 20 seconds
A2. 5 Strict pullups w/supinated grip tempo 21X1
Rest 90 seconds

B. 8 sets:
run 200
8 DB thrusters
8 pullups (jumping or unassisted but no bands)
rest 90 seconds

Wed Aug 19

All Levels
A. OHS – 2,2,2,2,2; rest as needed

16min AMRAP
100 Wall Balls 20/14
80 KBS 70/53
60 Push Press 95/65
40 Box Jump Step Down 24/20
20 C2B Pull Ups

A. Snatch + OHS; EMOM x 8mins – work moderate
For Time @ 97%
Airdyne 50/35 Cals
30 Burpees

rest as needed

For Time @ 90%
Row 1k
200m Farmers Carry 70/53
40 Box Jumps Step Down 30/24″

Allison’s Program:
Warm up deadlifts. Then:
A. EMOM 12 minutes deadlift 2 reps (heavier than last week) plus 6 strict pushups (modify pushups on raised bar instead of toes)

B. 6 rounds for time:
10 burpees
10 Box step up and down
12/15 calorie row

C. 5 sets of 10 hollow rocks unbroken. Rest as needed.

Thurs Aug 20

All Levels
A. Deadflit; 2,2,2,2,2; rest as needed

3 Sets @ High Effort
:45sec – KB SDHP
:15 – rest
:45sec – Burpees
:15 – rest
:45sec – Row Cals
3mins – REST
*record reps/cals

Aerobic Breathing Work

10 Sets
Run 200m
1 TGU/arm
20 Double Unders
10 V-Ups
Airdyne 10/8 Cals
rest 60sec

Fri Aug 21

All Levels
5 Sets
A1. Supinated Strict Pull Up; 31X0; 6-8 reps; rest 45sec
A2. Weight Push Push ; 20X1; 8-10 reps; rest 45sec
A3. Two arm DB Overhead Carry 40m; rest 45sec

Max Calories Airdyne in 40sec
rest 3-4mins x 3-4 sets

A. Banded Deadlfit; 4,4,4,4; rest 3mins
4 Sets @ 95%
15 KBS 70/53
12 Burpee Over Erg
Row 1k
rest walk 5mins

Allison’s Program:

Push Press 5 reps heavy then do:
AMRAP 4 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Rest 4 minutes:

Push Press 5 reps heavy then do:
AMRAP 4 minutes:
10 DB single arm alternating snatches
10 DB hang power cleans
Run 100

Rest 2 minutes

Push Press 5 reps heavy then do:
AMRAP 4 minutes:
10 wall balls
10 wall ball situps
30 Double unders/ 50 Singles

Push Press 5 reps heavy then do:
AMRAP 4 minutes:
10 DB single arm alternating snatches
10 DB hang power cleans
Run 100

Sat Aug 22

All Levels
A. Push Jerk – 3,3,2,2,1; rest 2mins

For Time – In teams of 2
Run 1k Together
40 Burpee Box jump
40 Front Squat 185/115
40 Strict Pull Ups
40 Push Jerks 155/95
150 Calories Airdyne
*25min Time Cap

A. Front Squat; w/ chains 1 rep @ 65-70%; every 45sec x 12 sets

10min AMRAP @ 85%
Row 250m
12 Wall Balls
6 Renegade Rows 35/25

3min Rest

10min AMRAP @ 85%
14/12 Cal Airdyne
14 Walking Lunges
7 Ring Dips

3min Rest

10min AMRAP @ 85%
6 Slam Ball 40/25
12 T2B
200m Run

Allison’s Program:

A. 15 min to build to a heavy complex of HPC + PC

B. 5 sets at 100%
5 PC
6 burpees
35 second AD or Row Sprint
Rest 3 min

C. jog or row for 6 minutes to cool down

Sun Aug 23

A. Front Squat @ 21X1 2, 2, 2, 2 reps
Rest 2 min btw sets

B. Power Clean + Push Jerk 2 reps EMOM x 8, building

C. 4 sets @ hard pace:
3 Hang Power Clean + 3 Hang Squat Clean + 3 Front Squats 135 / 95
5 fast Burpees
20 sec Bike
Rest 2 min


About tjsgym

Owner of TJ's Gym
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