TJ’s Gym Workouts for the Week of Aug 24

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It’s Tester Week!  This entire week is dedicated to testing your fitness for all three groups.  We will be pulling data from these workouts, so expect to document your results in the gym databases.  Of course we realize that that last couple of months may have been, well, fitness challenged, but you will have a way to create some great baselines to compare against in the next couple of months.  Whether it’s health, performance, or aesthetic change as a goal, you have the opportunity to make some solid changes, and we will be providing a whole slew of value-added opportunities in the next couple of months to help you get where you want to be.  The coaches will have spreadsheets open on all the computers and can help input the data.  We will be able to modify and adapt all workouts for everyone, so don’t fret!  Good luck, be smart and safe, and have fun this week!

~The TJ’s Rodeo date will be announced as soon as we have it. You can be sure it will be some time in late October or November. No better time than now to start preparing for this day-of-the-year event.

~Speaking of awesome events, we just announced the dates of the TJ’s Gym NorCal Masters 2016 competition; January 30 and 31 at the Craneway Pavilion in Richmond. This world-renowned 2-day competition is for athletes ages 40 and up. We will post registration in November, and most divisions will sell out immediately. TJ’s Gym members will enjoy a brief priority registration period.  

If you have friends from other gyms who are 40+ and might want to compete, feel free to share this post with them about how to guarantee their spot at this year’s event.

~BodyFat Truck and Whole Life Challenge Coming SOON!
Need a way to get back into your routine after a fun summer?
During September, we will participate in the WHOLE LIFE CHALLENGE.  Register now. Make a commitment to yourself, so you’ll have no excuses when September arrives!  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 so you can rock the RODEO (and life outside of the gym! We will also have the dunk tank available for pre- and post- WHOLE LIFE CHALLENGE measurements!
MORE DETAILS TO FOLLOW – STAY TUNED!!! 
Questions? -Email jessica@tjsgym.com

~Don’t forget to order BRU bone broth as part of your overall nutrition and health plan! Orders placed by Tuesday will be delivered to TJ’s Corte Madera and San Rafael on Thursday.  Be sure to use the code TJSGYMROCKS for discounts, proper delivery, and other perks!

Mon Aug 24

Testing
A. Back Squat – 1RM
B. Back Squat – 85% 30X0 AMRAP

For Time
15 Thrusters 95/65
250m Row
12 Thrusters 95/65
250m Row
9 Thrusters 95/65

Out of Town

Run 1 mile; rest same amount of time; repeat 2 more times

Tues Aug 25

Testing
A. Press 1RM
B. Pull Up 1RM
+
“Cindy”
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

movement standards
– push up – thighs and knees cannot touch the floor for rep to count, chest must touch floor

Scaled Cindy
5 Jumping Pull Ups (pull up bar 3″ below wrist)
10 Elevated Push Ups (bar at mid thigh height)

Out of Town

“Cindy”
20min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Wed Aug 26

Testing
A. Power Clean – 1RM
B. Bench Press – 1RM

3 RFT
25 KBS (70/53)
25 Burpees

Out of Town

100 Burpees for time

Thurs Aug 27

Testing

A. Make up from Mon-Wed
B. Make up from Mon-Wed

“TJ’s Triathlon”

For Time
Row 1000/850m
Run 1000m
Airdyne 100/70 Calories

Out of Town

For Time
Row or Machine or Run 1000/850m
Run 1000m
Airdyne  100/70 Calories or 200 Double Unders

Fri Aug 28

Testing

A. Deadlift – build to a 1RM

50 Toes to Bar For Time
or
100 Anchored Sit Ups for Time

Rest as needed

1/.75 Mile Airdyne for Time

Out of Town

50 Toes to Bar For Time
or
100 Anchored Sit Ups for Time

Rest as needed

200 Double Unders for time

Sat Aug 29

Testing

5 Sets for Times
15 Wall Balls (20/14)
15 Box Jump Step Down (24/20)
60 Double Unders
15 KBS (53/35)
15 Burpees
15 HPS (75/45)
rest walk 5mins between sets

Sun Aug 30

A. Front Squat @ 21X1 1, 1, 1, 1 reps
Rest 2 min btw sets

B. Power Clean + Push Jerk 1 rep EMOM x 8, building

C. 4 sets @ hard pace:
5 Squat Cleans 135 / 95
5 Burpee Pull-ups
100m Run Sprint
Rest 2 min

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About tjsgym

Owner of TJ's Gym
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