TJ’s Gym Workouts for the Week of Oct. 5


More Airdyne for Jim and Xin! They love it.

**Get registered for the Rodeo today!!!! We are extending the deadline to register and guarantee yourself a cool Rodeo t-shirt till this FRIDAY, OCTOBER 9th. After that, you’ll still be able to register for a little while, but you won’t get a t-shirt. Just do it now. You won’t regret it. In fact, you’ll thank us, because you’re sure to have a fabulous day! Test your limits, push yourself, hang out with your friends, be cheered on by your amazing coaches and family members, and come out smiling and better for having participated. SIGN UP NOW! 

**Email if you want to partner up with someone but aren’t sure who. We’ve got a solid match-making program for the Rodeo, so don’t be shy!

**This year, we encourage teens ages 14 and up to register, as well. If you’re a teen in our program and think you might be able to handle the workouts in the Rodeo, please email right away. We will consult with the coaches who work closely with you to confirm that it makes sense for you to participate. Holden L. is already in! Who will join him?!

**BBQ in Corte Madera this Friday.  Everyone’s invited at 5pm.  Come hang out and have a burger or hotdog, talk about how you’re glowing from the Whole Life Challenge, share stories about your kids, talk about workouts or sports or the arts. It’s just a time to be around the gym with friends and family, and you can always ask questions about TJ’s, of course!  Who knows, we might even hand out a random piece of TJ’s clothing or two!

**Get ready for the REVIVAL of THE TJ’s GYM DISCUSSION BOARD, coming soon! It’s time we get back to our roots and make better use of one of the cornerstones of the TJ’s Community. Ask a coach. Tell a friend. The D BOARD is making a comeback!

Mon Oct 5

All Levels
A. Front Squat; 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%, AMRAP @ 70%; rest 2-3mins between sets
* Between sets of Squats perfrom a set of Strict Pull Ups (AMRAP set, or 8-10, w/ feet elevated or not, make them tough)

1min – Airdyne Cals
2min – Hand Release Burpee
3min – Wall balls
4min – Row Max Calories

A. Clean Pull + Hang Clean + Squat Clean; TnG Complex – build to a tough weight
*take 80% of this weight and perfrom 1 complex every 45sec x 6
B. Back Squat; 4,4,4 (@ 80%); rest 2-3mins

EMOM x 12mins
1st – 3 Muscle Ups
2nd – 6-8 Thrusters Unbroken 135/95
3rd – 10 Burpees to 6″ Target


For Time
Row Sprint 200m
Allison’s Program:
A1. Back Squat 4, 4, 4, 4
Rest 20 seconds
A2. Strict Pullup 5, 5, 5, 5
Rest 2 minutes

B. DO 6 ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 KB Swings
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Out of Town

DO 6 ROUNDS OF THE FOLLOWING (will take 34 minutes):

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
10 Sprawls
10 situps
20 Double Unders or 30 singles
Rest 2 minutes

Tues Oct 6

All Levels
3 Sets for times (record split times)

30 Alternating DB Step UPs
20 Kipping Pull Ups (scale to jumping chest 2 bar)
10 Cal Row

rest 60sec

30 Anchored Sit Ups
20 KBS 5335
Run 100m

rest 2mins


Glut/Ab Finisher – 3-4 Sets Not for Time
60sec FLR (on rings for advanced)
30sec side start planks

A. PP + PJ + SJ; 3.3; rest 15sec/rest 2mins x 4 sets (1 complex, rest 15, 1 complex)
For Time
Airdyne 30/24 Cals
10 L-Pull Ups
20 GHD Sit Ups
8 L-Pull Ups
16 GHD Sit UPs
6 L-Pull UPs
12 GHD Sit Ups
5 sets not For Time
8 EZ Bar Cruls 40X0
6-8 GH Raise 30X1

Allison’s Program:

A. Row 200m at 75% Rest 1 min
Row 200m at 85% Rest 1 min
Row 200m at 95% Rest 1 min
Row 200m at 100% effort

B. 3 min AMRAP x 4
6 Toes to Bar
Row 125 m
rest 2 mins
C.  20 Turkish Get Ups or 40 weighted, anchored situps.

Out of Town

3 min AMRAP x 4
6 Toes to Bar
10 Squats
Row 125 m
rest 2 mins

Wed Oct 7

All Levels
Partner Workout

5 Rounds for Time
1k Row (split up as you want)
30 Hand Release Push Ups
40 KBS 53/35
Run 400m Together
*40min Time Cap
A. Snatch Balance + OHS; rest as needed x 5 sets (quality)
10mins AMRAP
1 Squat Snatch (tough weight)
1 Rope Climbs
8 Box Jump Step Down 24/20″
rest as needed

3 Sets @ 97%
6 Deadlifts Tough
15sec Airdyne Hard
rest walk full recovery


15mins to;
A. Build to a Heavy Bench Press Single

B. 20rep Max Back Squat

X 3sets
C1. Single arm Bent-over Row 3111

C2. Banded reverse Fly 12-15reps

Allison’s Program:

A1. Deadlift 3,3,3,2,2 increase weight from last week if you’re feeling good
Rest 20 seconds
A2. 10-15 hollow rocks
Rest 2 min

B. 5 sets high effort:

6 power cleans

6 burpees AFAP

35 second AD Sprint

Rest 3 minutes

10-minute cool down jog or row

Out of Town

6 sets high effort:

10 Pushups

10 Walking Lunge Steps

10 Box Jumps w step down

Rest 1 minutes

Thurs Oct 8

All Levels
A. Squat Clean + Hang Squat Clean Thrusters + Front Squat; rest 2mins x 5 Sets

30sec – Thrsuters 75/55
30sec – Rest
30sec – Burpee Over Barbell
30sec – Rest
x 4 Sets

EMOM x 12 Mins
Odd – Row 30sec @ 85%
Even – 6-8 Renegade Rows TOUGH Weight

Ski 100m
5 Burpees
30sec FLR on Rings
rest 60sec x 8

Airdyne 14/10 Cals
5 GHD Sit Ups
20 Double Unders
rest 60sec x 8

10mins Mobility

Out of Town

30sec – Squats
30sec – Rest
30sec – Burpees
30sec – Rest
x 4 Sets

EMOM x 12 Mins
Odd – Run 30sec @ 85%
Even – 6-8 Pullups

Fri Oct 9

All Levels
A1. Deadlift 4021; 3-5reps; 4 sets; rest 90sec
A2. Ring Push Up: AMRAP in 30sec; rest 90sec
For Time
Airdyne 30/24 Cals
25 Toes To Bar (scale to rings)
20 DB Step Ups 24/20
5 Wall Walks
20 Push Jerk 115/75
25 Hang Power Clean 115/75
400m Run
6 sets
20sec Hollow Rocks
20sec rest

A. Muscle Snatch; Muscle snatch from 6-8″ blocks; 2,2,2,2; rest 90sec
B. Snatch Grip Deadlift; 3030; 3-4reps x 3 rest 2mins
C1. Incline CGBP; 1.1.1; rest 10sec/rest 60sec x 3
C2. Defict HSPU Negative; 3-5reps (slow eccentric): rest 60sec x 3
C3. Axel Bar Overhead Carry 50m; rest 2mins x 3
5 Med Ball Over Shoulder (heavy – or stone) (sub heavy slam ball x 6)
14sec Airdyne @ 100%
rest full recovery x 3-4

Allison’s Program:

A. Push Press 5, 5, 3, 3
Rest 90 seconds in between sets

B. EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 8 Renegade rows (pushup, row left, row right with DB’s)
3. Row 40 seconds
4. 8 burpee box step up and down

Out of Town

EMOM 28 minutes
1. 10 pullups ( + 20 Double Unders or 30 singles if you can complete your pullups in 25 seconds or less)
2. 12 Situps
3. Row, run or machine 40 seconds
4. 8 burpee box step up and down

Sat Oct 10

All Levels
3 Sets
10 CGBP Tough
Row 150m HARD
rest walk 2-3mins

3 Sets
8 Burpee Broad Jumps
Airdyne 16/12 Calories
rest walk 2-3mins

3 Sets
20 Wall Balls Unbroken
Run 200m Sprint
rest walk 2-3mins

5 sets; each for time
A) 10 HPS 115/75
B) 6 Burpee Bar Muscle UPs
C) Run 300m
D) Row 300m
E) 12 DB Thrusters (45/30)
F) 12 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:

8-minute AMRAP

10 Wall balls

12 med ball situps (same ball you’re using for wall balls)

12/14 cal AD

Rest 4 minutes

8-minute AMRAP

8 ring rows

12 single arm alternating DB snatches

Run 200

Rest 3 minutes

8-minute AMRAP

6 sprawls

12 DB Push Press

Row 300m

Sun Oct 11

4 sets:
A1. Barbell RDL @ 3111 8 reps / side
Rest 30 sec
A2. 1 1/4 Bench Press @ 4-6 reps
Rest 30 sec
A3. DB Walking Lunge 6-8 steps / side
Rest 30 sec
A4. Handstand Hold 30-45 sec
Rest 30 sec

B. 5 Sumo Deadlifts – start medium-light and build per set
15 HR Push-ups
Row 250m men /200m women
Rest 60 sec x 6 sets

About tjsgym

Owner of TJ's Gym
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