TJ’s Gym Workouts for the Week of Oct. 13


HAPPY BIRTHDAY to the one-and-only Allison!  I call her our CEO of Reality.  She sees the black from the white, the shape in the snow, and the yes/no, when I’m only seeing the maybe.  She’s guided our ship now for over a decade.  Wish her a Happy Birthday this Tuesday.  She’s embarrassed by the attention, but she deserves it more than anyone.  I couldn’t do this without her.

*IN CASE YOU’VE BEEN LIVING UNDER A ROCK, THE RODEO IS COMING NOVEMBER 1st!!!!  There’s still plenty of time to sign up.  The registration page will be up on the computers at the gyms, and you will be encouraged to register. Might as well do it from the comfort of your home or office at  We have ordered extra t-shirts, so you still might get the size of your choice. And you’ll have the time of your life doing it. Just like Jennifer Grey.  Women can now only do partners. Email if you need a partner. It’s like at our place!

*THANKS FOR YOUR INPUT VIA OUR SURVEY MONKEY REGARDING NEW OFFERINGS AT OUR EXPANDED SAN RAFAEL GYM! We are working hard to create a new schedule with some new services some of you requested. It might take us some time to get things up and running, but please know we are on it and thank you for your input!

*DO YOU LIKE DONUTS? Do you wish there were a gluten-free, protein-packed, low-sugar version? Well, now there is! Check out our friends at ProDough Pastries, and place an order to get your protein donuts or cupcakes! Enter tjsgym as your special discount code at checkout. Get 10% off and you’ll get your donuts delivered on Mondays between 5:30 and 7:30pm to the TJ’s Gym location you designate when you order.  Just place your order by midnight on Saturday of the weekend before. Order at  Let us know what you think by emailing

*TJ’s GYM GEAR PRE-ORDER DETAILS COMING NEXT WEEK. Stay tuned so you don’t miss out on our new line of cozy sweats, off-the-shoulder tops, and super-cool caps!

Mon Oct 12

All Levels
A. 3 Deadflits + 2 Hang Power Clean + 2 Hang Squat Cleans; build to a tough complex for the day

EMOM x 12
Odd – 3 Man Makers Tough Weight
Even – 100m Run

EMOM x 12 Mins
Odd – 10 Wall Balls + 10 Sit Ups
Even – Airdyne 30sec

A. HC + FS + SC – build to a tough weight
B. Back Squat 3,3,3 (@ 85%); rest 3-4mins

EMOM x 12mins
1st – 2-3 Bar Muscle Up
2nd – 12 Wall Balls 30/20lbs
3rd – 7 Burpee Box Jump Overs 24/20″


For Time
Row 300m

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

Tues Oct 13

All Levels
A1. Split Stance RDL; 3010; 3-5 reps/leg; 4 sets; rest 90sec
A2. Floor Press: 2010; 6-8 reps; 4 sets; rest 90sec

AMRAP 12mins
Run 100m
5 HR Push Ups
5 KBS 53/35
Run 100m
10 HR Push Ups
10 KBS 53/35
Run 100m
15 HR Push Ups
15 KBS 53/35
….. Keep adding 5 reps per round

Side Star Plank
*Accumulate 2-3mins/side

A. Build quickly to a tough Power Jerk
*Every 45sec (from floor) 1 PC + 2 PJ @ 80% of part A – 10 sets
10min AMRAP
1 Rope Climb
8 KBS 70/53
5 sets not For Time
10 Alternating DB Curl + Press
30sec Wtd Sorenson Plank

Allison’s Program:

A.Three Sets of the following (total of six 3-min AMRAPS)

3 Minute AMRAP:
6 Toes to Bar
Row 125 m

rest 1 minute

3 min AMRAP
8 Sprawls
8 wallballs
Row 125 m

Rest 1 minute

B. 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

C. 20 Turkish Get Ups or 40 weighted, anchored situps if you aren’t.

Wed Oct 14

All Levels
Power Sets – Effort to remain High – adjust rest periods to ensure peak power output on all sets

3 Sets
6 Thruster from Rack (tough)
Row 16/13 Calories
rest walk 2-3mins

3 Sets
6 Power cleans
Airdyne 25sec HARD
rest walk 2-3mins

3 Sets
12 DB Push Press (Tough)
Burpee Broad Jump 15m AFAP
rest walk 2-3mins

A. SB + HS + OHS; every 90sec x 6 sets (build small)
EMOM x 8mins
Odd – Deadlift 5 Tough
Even – AD Sprint 15sec 100%
*practice bracing on tough deadflits when breathing is High from Airdyne

Rest as Needed

5 Rounds for Time
5 HSS 115/75
10 Pull Ups
25 Double Unders


A. Build to a Tough 3sec Pause Thruster

3 Sets
B1. 10 Heavy Russian KBS
rest 90sec
B2. 3-5 Tough Strict Press 21×1
rest 2mins

3 sets
C1. DB Ext. Rotations 8-12reps/side

C2. 3-5 Tall Box jumps -Shoot for a height that you can clear by at least 2-3inchs. Be smooth an explosive.

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

Thurs Oct 15

All Levels
A1. Front Squat; 1,1,1,1; rest 30sec (tough sets)
A2. Back Squat; 30X1; AMRAP (-1); rest 60sec x 4
*squat same weight as FS weight – stop at 10 reps if you get there
A3. Wtd pull UP; 4-6reps; rest 3mins x 4

For Time
Airdyne 45/38 Cals
30 Wall Balls
30 Pull Ups

10 Sets – focus on good positions – conistent efforts
5 Strict Toes to Rings
30sec FLR on Rings
20m Double KB Overhead Carry (moderate)
20 Double Unders
5 Scap Pull Ups (1sec hold each rep)
30sec side star plank
5 Ring Push Ups
rest 45-60sec


10min Airdyne


Fri Oct 16

All Levels
3 Sets for times (record split times)

Run 300m
20 KB SDHP (70/53)
10 Ring Dips

rest 60sec

Row 22/18 Calories
10 Burpee Box Jumps (or step up)
45sec FLR (rings for added difficulty)

rest 2mins


Glut/Ab Finisher – 3 Sets Not for Time
30sec/Side Star Plank/side
30-45sec Hollow Hold

A. Miuscle Snatch; 5,4,3,2,1; rest 2mins
B. Snatch Grip Deadlift; 5050; 2-3reps x 3 rest 2mins (use straps)
C1. Incline CGBP; 1.1; rest 20sec/rest 60sec x 3
C2. Defict HSPU Negative; 2-3reps (4-6sec eccentric): rest 60sec x 3
C3. Strict HSPU; AMRAP (-1) rest 2mins x 3
6 Burpee Over Box Jump 24/20 AFAP
15sec Airdyne @ 100%
rest full recovery x 3

Allison’s Program:

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

B. EMOM 32 minutes
1. 10 pullups
2. 6 KB swings + 20 DU’s or 40 singles
3. Row 40 seconds
4. 8 burpee box step up and down

Sat Oct 17

All Levels
4 Rounds for Time
30 Push Ups
20 Front Squat (115/75)
20 Push Press (115/75)
30 Anchored Sit Ups
5 sets; each for time
A) Run 400m
B) 15 KBS 53/35
C) 10 C2B
D) 40 Double Unders
E) 15 Wall balls 20/14
F) 15 Abmat Sit Ups
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)

25/30 cal AD

Rest 4 minutes

8-minute AMRAP

8 ring rows

12 single arm alternating DB snatches

Run 400

Rest 3 minutes

8-minute AMRAP

6 sprawls

12 DB Push Press

Row 500m

Sun Oct 18

5 sets:
A1. Deadlift @ 3111 4-6 reps
Rest 60 sec
A2. Bench Press @ 3010 4-6 reps
Rest 60 sec

B. 15 Russian KBS – challenge yourself
10 Dips (advanced use rings)
Run 100m fast
Rest 60 sec x 5 sets

C1. Seated DB External Rotation @ 3010 8-10 x 3 sets
C2. Hollow Rock 30-45 sec x 3 sets


About tjsgym

Owner of TJ's Gym
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