TJ’s Gym Workouts for the Week of Aug 31

 

 

 

 

 

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Jim “Buzzing the Tower” during his bear crawls.

~Save the date:

TJ’s Commuity Workout and BBQ at OG (TJ’s Gym San Rafael)

Friday, September 11th 5:00 9/11 workout. 6:00 BBQ.

~Keep an eye out for the TJ’s Gym September newsletter coming to your inbox Monday!

~TJ’s Rodeo Strategy and Training/Prep Meeting:

Tuesday, September 15th 6:45-7:45 pm in Corte Madera

Find out how you can optimize your training for the Rodeo for fun and success!

~Whole Life Challenge Starts September 19th!

Click here to register for the Whole Life Challenge on the TJ’s Gym team. Nothing like camaraderie and support as you get yourself on track and feeling great! You’ll crush the Rodeo and your regular life if you do this!

~Email jessica@tjsgym.com to get your kids and teens signed up for Fall classes. We will start a class any day, any time if you have a crew of at least 4 committed. No time better than the present to pass on the gift of fitness to your kids!

Mon Aug 31

All Levels
A. 2 Hang Squat Clean + Front Squat; rest 75sec; 6-8 sets (building)

EMOM x 8
4 HPC + 4 Burpee Over Barbell

EMOM x 12 Mins
Odd – 12-16 Wall Balls
Even – 30sec Airdyne Hard

Wrench
A. Pause Clean (hold 2sec at knees) + Clean; every 2mins x 5 sets
B. Front Squat; 2,2,2; rest 2mins (@ 80-85%)

EMOM x 10
Odd – 3 HSC TnG (moderate – work turnover)
Even – 1-2 Muscle Ups

15sec Row Sprint @ 100%
rest walk full recovery x 4

Allison’s Program:

A. EMOM 8 minutes

OHS 3 reps at approx 65% of 1RM (rack or floor)

B. EMOM 24 minutes

  1. 10-12 toes to bar
  2. 8 burpee box step ups
  3. Airdyne or row 40 seconds

Out of Town

EMOM 24 minutes

  1. 10-12 toes to bar
  2. 8 burpee box step ups
  3. Run for  40 seconds

Tues Sept 1

All Levels
A1. RDL; 3010; 4-6 reps; 4 sets; rest 90sec
A2. Wtd Bar Dip: 20X1; 3-5 reps; 4 sets; rest 90sec
+
B. For Time
Row 300m
20 Ring Push Ups
Run 300m
25 Abmat Sit Ups
Row 300m
25 Abmat Sit Ups
Run 300m
20 Ring Push Ups
+
30sec Side Star Plank (scale to clam shell side plank)
x 4/side

Wrench
A. Power Clean + Push Press + Split Jerk; every 60sec x 10 sets
+
24-21-18
HSPU
GHD Sit Ups
+
5 sets not For Time
10 Incline DB Bench
6-8 GH Raise

Allison’s Program:

A. Clean Pull + Hang Power Clean + Power Clean

Take 12 minutes to build to a heavy complex

B.  6 Sets:

5 Power Clean (moderate weight)

100 Meter Sprint + 50 DU’s or 75 singles as fast as possible

Rest 2 minutes

Out of Town

6 Sets:

5 Sprawls

100 Meter Sprint + 50 DU’s or 75 singles as fast as possible

Rest 2 minutes

 

Wed Sept 2

All Levels
3 Sets
10 Push Press (from Rack)
16/12 Airdyne Cals
rest walk 2-3mins

3 Sets
12 KBS Tough Weight
Run 200m
rest walk 2-3mins

3 Sets
10 Burpees
150/125m Row
rest walk 2-3mins

Wrench
A. OHS; 33X1; 3,3,2,2; rest 2-3mins
+
For Time
9-7-5
OHS 135/95lbs
5-3-1
Rope Climbs

rest as needed

3 Sets @ 97%
5 HPS 115/75
5-8 Unbroken C2B AFAP
15sec Airdyne Hard
rest walk full recovery

Allison’s Program:

2 Times through the following:

3 min AMRAP:

5 pullups, 10 sprawls, 150 m Row

Rest 1 min

3 min AMRAP:

5 Front squats 115/75, 10 situps, 6/8 AD calories

Rest 1 min

3 min AMRAP:

5 Heavy Russian Swings, 6 candlestick to standing, run 100 meters

Rest 1 min

Out of Town

2 Times through the following:

3 min AMRAP:

5 pullups, 10 sprawls, 150 m run

Rest 1 min

3 min AMRAP:

15 squats, 10 situps, 20 Double Unders

Rest 1 min

3 min AMRAP:

5 Burpees, 6 candlestick to standing, run 100 meters

Rest 1 min

Thurs Sept 3

All Levels
A1. Front Squat; 30X1; 2-3reps tough; rest 30sec x 4
A2. Back Squat (same bar same weight); 30X1; AMRAP; rest 30sec x 4
A3. Wtd Pull Up; 3-5reps; rest 3mins x 4

For Time
15 DB Thrusters 45/30
15 Burpee over DB’s
15 DB Hang Squat Cleans 45/30
12 Burpee Over DB’s
15 DB Front Squat 45/30
9 Burpee Over DB’s

Wrench
10 Sets
Row 100m
5 Burpees
25 Double Unders
1 TGU R
1 TGU L
rest 60sec

+

20min Zone 1 Round the World
1min Stations (row, bike, run, jump rop, ski, versaclimber)

Allison’s: Rest or makeup day

Fri Sept 4

All Levels
3 Sets for times (record split times)

300m Run
12 Box Jump Step Down 24/20
15 KBS

rest 60sec

400m Row
15 KB SDHP
16 Walking Lunges

rest 2mins

+

Glut/Ab Finisher – 4 Sets Not for Time
6-10 Glut Bridge (shoulders on bench); 2012; (load with DB on hips)
10-12 Leg Lowering (lying on floor – toes up to rig w/ 3 seconds down) – strict Toes to Rings for Advanced

Wrench
A. Power Snatch 1.1.1; rest 10sec/rest 2mins x 4
B1. Snatch Grip RDL; 3010; 3-4reps; rest 60sec x 3
B2. CGBP 2.2.2; rest 15sec/rest 2mins x 3
C1. HSPU; AMRAP Unbroken (-1): rest 45sec x 3
C2. Ring FLR 45-60sec; rest 90sec x 3
D. EMOM x 8 – 10sec AD Sprint

Allison’s Program:

A1. Push Press 5, 4, 3, 2
rest 15 seconds
A2. 15 hollow rocks

B. 4 sets:
45 seconds of each exercise followed by 15 second rest to rotate stations:

wallballs
Double Unders or single jumps
Box step up and down
Row or AD
heavy single arm DB snatch
rest 1 minute

Out of Town

4 sets:
45 seconds of each exercise followed by 15 second rest to rotate stations:

wallballs
Double Unders or single jumps
Box step up and down
Run or Machine
Walking Lunge
rest 1 minute

Sat Sept 5

All Levels
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope (15 Strict Pull Ups)
Wrench
5 sets; each for time
A) 15 Thrusters 75/55lbs
B) 15 Deadlifs – 135/95lbs
C) 15 Burpees Over Bar
D) Run 100m
E) Airdyne 20/16 Cals
F) 10 Alt DB Snatch 55/35lbs
Rest exactly 5 minutes between sets

Notes
-Vary exercise sequencing each set to reflect the following orders:
Set 1 – ABCDEF
Set 2 – FEDCBA
Set 3 – BFEADC
Set 4 – DAFECB
Set 5 – CDBFAE

Allison’s Program:

6 rounds for time:

8 toes to bar

8 barbell thrusters (65/95)

8/10 Cal Row

400 m run

Finisher:

5 sets of 10 medball situps (rest approx 20 seconds in between sets)

Sun Sept 6

4 sets:
A1. Russian KBS 20 reps
Rest 30 sec
A2. Bar Dip @ 22X1 6-8 reps
Rest 30 sec
A3. Death March 10m
Rest 30 sec
A4. Renegade Row (one push-up + 1 row/side) 8-12 reps
Rest 30 sec

B. For time:
30 TGU 53/35
Every 90 sec perform 5 Strict Pull-ups

About tjsgym

Owner of TJ's Gym
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