TJ’s Gym Workouts for the Week of Sept. 21

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Sadly, we have to say goodbye for now to Sydney, as she heads up to Davis for college.  She came to the gym a couple of years ago and immediately began to change her life.  She told me she was going to C.O.M to then try to get into a 4-year college, and she kept her word.  So proud of her.  One of my favorite people who lights up the gym each time she’s there.  

Happy Birthday to Coach Jaime, who always brings her A Game to the gym!

This Friday, we are having a Programming Data Seminar and BBQ in Mill Valley at 5pm.  We are also welcoming home Marcus from his GRID season.  Hope to see you all there!

Friday, October 9th 5pm in Corte Madera will be the Corte Madera BBQ or Taco Truck and Town Hall Meeting.

Keep November 1st open for the RODEO!  Registration info is coming soon, and you won’t want to miss it!

Speaking of the Rodeo, Brendhan’s been training overtime, so watch out! He’s also the winner of our Labor Day Weekend TJ’s Gym t-shirt giveaway for this picture. Be sure to follow us on Facebook, Instagram, and Twitter, so you don’t miss out on these contests, among other TJ’s social media fun!


Mon  Sept 21

All Levels
A. Back Squat; 4 @ 75%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, AMRAP @ 70%; rest 2-3mins between sets
* Between sets of Squats perfrom a set of Ring Rows (AMRAP set, or 8-10, w/ feet elevated or not, make them tough)

4min AMRAP – Man Makers (40/25)
3min AMRAP – Burpee Pull Ups
2min AMRAP – Cals Airdyne/Rower
1min AMRAP – Air Squats
A. Clean Pull + Sqquat Clean; 2.2 (back to back complexes w/ 15sec rest); rest 2mins x 5 sets
B. Pause Front Squat (22X1); 1.1; rest 15sec/rest 2-3mins x 3 (tough sets)

Every 2mins x 5
2-3 Ring Muscle Ups
5 Squat Clean Thrusters 155/105 (Singles)

Row 14sec for Peak Wattage
rest walk 90sec x 5

Allison’s Program:

A1. Front Squat 2, 2, 2, 2 (go up in weight from last week)
Rest 20 seconds
A2. Pullup negatives x 5 (start with chin over bar and lower yourself to full lockout over a 5-second count, then with assistance get back on top of bar and lower yourself again). You can weight these with DB in between legs if you can do these easily.
4 sets alternating A1 and A2

B. 8 sets:

10 pullups (jumping or kipping)
8 hang squat clean to thrusters (“Clusters”) with 55/75 pound barbell
Run 200m
Rest 90 seconds

Out of Town

8 sets:

10 pullups (jumping or kipping)
8 Jumping Squats
Run 200m
Rest 90 seconds

Tues Sept 22

All Levels
3 Sets for times (record split times)

Row 400/350m
14 KB Front Rack Walking Lunges
12 Kipping Pull ups (8 Strict)

rest 60sec

Run 300m
14 Deadflits
36 Double Unders

rest 2mins


Glut/Ab Finisher – 3-4 Sets Not for Time
45sec Hollow Rocks
30sec Clam Shell Side Plank/side

A. Power Clean + Push Jerk + Split Jerk; every 75sec x 8 sets
For Time
30/24 Cal Airdyne
12 Strict HSPU
12 Strict Pull Ups
20/16 Cal Airdyne
15 C2B Pull Ups
10/8 Cal Airdyne
21 Ring Dips
21 Pull Ups
21 Burpees
5 sets not For Time
6 Incline DB Curl and Press/arm
6 GH Riase 30X1 (wtd)

Allison’s Program:

A. Power clean –build up to heavy rep over 12 minutes

B. 6 sprint sets:

5 power clean
6 burpees
35 second AD sprint
Rest 2.5 minutes

C. Tabata Hollow rocks if you have time

Out of Town

6 sprint sets:

5  Pushups
6 burpees
35 second or 15om sprint
Rest 2.5 minutes

Tabata Hollow rocks if you have time


Wed Sept 23

All Levels
Partner Workout

2k Team Row (break up the row however you want)


10 Rounds (share reps however you want)
10 KBS 70/53 (partner must hold bottom of squat)
10 Push Ups (partner must hold plank)
10 Med Bal Sit Up Passes (both parterns perfrom sit up, one holds ball)


Run 800m Together
A. OHS; 88X1; 1,1,1,1; rest 2-3mins
10min AMRAP
1 Snatch (choose a tough weight for you)
1 Rope Climbs
2 Snatch
2 Rope Climbs

rest as needed

3 Sets @ 97%
6 Deadlifts (moderate TnG)
8-10 T2B Fast
15sec Airdyne Hard
rest walk full recovery

A. Bench Press 5×2 5-10lbs over last week
rest 3mins rest

B. Chin Ups Amrap BW

C. 10×10 OHS
60sec rest

*fortune favors the bold but be realistic with choice in weight. The goal is to finish. First failed rep terminate workout.

Allison’s Program:
6 rounds for time:

8 toes to bar

8 barbell power clean and push jerks (65/95)

8 sprawls

8/10 Cal Row

400 m run


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

Out of Town

6 rounds for time:

8 toes to bar

3 Wall Walks

8 sprawls

30 Double Unders

400 m run


Thurs Sept 24

All Levels
A. 3 Thruster + 2 Front Squat + Hang Squat Clean; rest 90sec x 6 Sets

EMOM x 8
8-10 Wall Balls + 4-6 Burpees

EMOM x 12 Mins
Odd – 12 Box Jump Step Down (or step ups)
Even – 10/7 Calories Row

10 Sets
Ski 150m
40m OH KB Carry (moderate)
Row 150m
30 Double Unders
30sec FLR on Rings
rest 60sec


10min Zone 1 Run

Out of Town

EMOM x 8
8-10 Squats + 4-6 Burpees

EMOM x 12 Mins
Odd – 12 Box Jump Step Down (or step ups)
Even – 100m Sprint

Fri Sept 25

All Levels
A1. Death March 10m; 4 sets; rest 90sec
A2. Dips: 6-8 reps; 4 sets; rest 90sec (make them tough – rings, weighted, etc)
For Time
400m Run
30 Hand Release Push Ups
100m Front Rack KB Carry
20 Toes to Rings
30 Cal Row
20 Burpees
100 Double Unders (300 Single Unders)
5 TGU/arm – slow and steady

A. Muscle Snatch; 3,3,3,3; rest 2mins (work around 80% of last weeks max)
B. Clean Grip Deadlift; 3111; 2-3reps x 3; rest 2-3mins
C1. CGBP 2-3reps; rest 60sec x 3
C2. HSPU; AMRAP in 45sec: rest 60sec x 3
C3. Side Plank x 60sec/side; rest 2mins x 3
AD 12sec Sprint @ 100%
x 4-5 – build power from last week!


A1. Deadlift 5, 3, 3, 1
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. EMOM 27 min (9 rounds)
1st Minute: 12 wallballs
2nd minute: Row or AD 40 seconds
3rd minute: 6 medball sit-ups + 30 Double Unders or 50 singles

Out of Town

EMOM 27 min (9 rounds)
1st Minute: 12 Squat to Sprawl
2nd minute: Row or AD 40 seconds or Run
3rd minute: 20 Situps

Sat Sept 26

All Levels
3 Sets
10 Push Press (tough from Rack)
Airdyne 30sec Hard
rest walk 2-3mins

3 Sets
10 Power Cleans Unbroken
Row 150m
rest walk 2-3mins

3 Sets
15 KBS Tough
Run 200m
rest walk 2-3mins
5 sets; each for time
A) 10 HPS 95/65
B) 10 Burpee Box Jump 24/20″
C) 10 Front Rack Step Up 24/20 (95/65)
D) Row 400m
E) 15 Wtd GHD Hip Extensions (30/20lb DB)
F) 15 Toes to Rings
Rest exactly 5 minutes between sets

-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:
9 Sets
Run 300 meters
12 ring rows
6 burpee box step ups
12 alternating single arm DB snatch
12 sprawls
rest one minute

Sun Sept 27

4 sets:
A1. SLRDL @ 3111 8 reps / side
Rest 30 sec
A2. Bench Press @ 20X1 6-8 reps
Rest 30 sec
A3. Box Jump tall 6-8 reps
Rest 30 sec
A4. Push-up (weighted for advanced) 12-15 reps
Rest 30 sec

B. 8 Power Clean 155/115
8 Box Jump step-down 24/20
8 Burpees
Rest 60 sec x 6 sets

About tjsgym

Owner of TJ's Gym
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