TJ’s Gym Workouts for the Week of Oct 19th



Lots of announcements this week, so here goes:

**A WOMEN’S-ONLY PARTNER DIVISION HAS BEEN ADDED TO THE TJ’s RODEO! That’s right, Ladies. Many of you have said you would do the Rodeo if you could do it with a female friend. Well, now you can! Just go to to find the registration link. Be sure to register by October 26th. Unlike the other divisions that have Rx and Scaled, there will be only one level in this division: Badass Fun.

**THE FIRST TWO TYPES OF NEW CLASS OFFERINGS IN OG3 (the third space in our San Rafael location) are below!  These new classes will begin the week of October 26th and are part of your regular TJ’s Gym membership.  They are also open to newcomers to TJ’s and do not require an intro session or private training preparation.  If you bring a friend who purchases a class pack, you’ll get a free TJ’s hoodie or thermal. When your second friend purchases a class pack, you’ll get a free week added on to your membership! Again, no intros are needed for newcomers to these classes; just email to register.

  1. “Mobility, Glutes, and Abs” with Coach Jaime: Mondays and Wednesdays 9:30-10:30

Full-body mobility and flexibility with targeted toning and strengthening of your abs and Glutes). Win-win-win.

2. “Sweatfest” with Coach/Dr. Allison:  Wednesdays 8:30-9:30

Just like it sounds, this class will feel like a party if you’re looking for a good sweat. You’ll be moving for most of the hour, using light weights and high repetitions, as well as plenty of bodyweight movements. The end of class will feature some of Allison’s favorite visualization and chill-out exercises for your mind and soul. You’ll leave feeling wiped out and invigorated all at the same time!  And you can even catch the Mobility/Glute/Abfest with Jaime right afterwards!

**Mindfulness for Busy People: A 4-part series with meditation and mindfulness guru and TJ’s Gym superstar, Oli Mittermaier. Four Thursdays beginning 10/29. Think you’re too busy for mindfulness and self-awareness practices? Think again! Oli has graciously offered to provide his teaching services in a jam-packed version and for a fraction of his normal rates (he’s pretty famous!). Take advantage of this great offering if you can–you don’t want to miss it!  For more details, CLICK HERE.

**Low-carb, Gluten-Free, Protein-Packed DONUTS are available for purchase for TJ’s Gym members through our friends at ProDough. Just go to, use code “tjsgym” at checkout, and get 10% off your order.  Order by Saturday at midnight to get your donuts delivered to the TJ’s location of your choice the following Monday between 5:30 and 7:00pm. A NO-SUGAR version is in the makings, as well!

**TJ’s Gym Holiday Party 2015: Saturday, December 12th at the San Rafael gym. 7pm till whenever. Best party of the year. Mark your calendars!

**New TJ’s Gym apparel pre-order coming NEXT WEEK! We promise! Be sure to order your new gear in time for the holidays!

Mon Oct 19

All Levels
A1. Back Squat; 20X1; 4,4,4,4,4; rest 90sec (these are to be tough sets – build)
A2. Ring Row; AMRAP Unbroken @ 2020 Tempo; rest 90sec x 5
4min AMRAP – DB Burpee Box Step Over
3min AMRAP – Row for Distance
2min AMRAP – Wall Balls
1min AMRAP – Airdyne for Calories

A. Clean; build to 90% for a single
B. Back Squat 2,2,2 (first set @ 85 – build); rest 3-4mins

4 Sets
3 Muscle UPs
15 Wall Balls 20/14
10 Burpees to 6″ Target
rest walk 1:1


For Time
Row 400m

Allison’s program:

A1. Back Squat Waveload 3, 2, 1, 3, 2, 1* (go for a 1RM if you’re feeling good)
Rest 20 seconds
A2. Strict Pullup 1, 2, 3, 4, 5
Rest 2 minutes

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

Run 400 and in remaining time in 4 minutes do:
AMRAP of the following:
8 Pullups
8 burpees
20 Double Unders or 30 singles
Rest 2 minutes

Tues Oct 20

All Levels
3 Sets for times (record split times)

Airdyne 30/24 Cals
16 Single Arm Overhead DB Walking Lunges (switch arms half way)
12 Toes to Rings (scale to back lying toes to rig)

rest 60sec

Run 400m
45sec FLR on Rings or Floor

rest 2mins


Glut/Ab Finisher – 3-4 Sets Not for Time
30sec Dead Bug (hand pressed against wall – legs only moving)
30sec Side Star Plank

A. Push Press + Push Jerk + Split Jerk – very 90sec x 6 (build)
10min AMRAP
5 Strict Pull Ups
10 Ring Push Ups
10 Alt DB Snatch 60/40
5 Sets not For Time
10 reps Wtd Glut Bridge
8 Inlince Bench DB Curls

Allison’s Program:
A1.  Deadlift 4,3,2,1  (go for a max for today IF YOU FEEL GOOD AND FORM IS GOOD)
If you’re not feeling great, stick with lower weights for sets of 3.
Rest 20 seconds
A2.  10 situps
Rest 2 min
B. 5 sets high effort:
5 power cleans (go up in weight from last week if you can)
8 burpees AFAP
30 second AD Sprint

Rest 3 minutes**  Take this full rest time so you can SPRINT all 5 rounds!
10-minute cool down jog or row

Wed Oct 21

All Levels
Partner Workout

Every 3mins for 30mins – Complete the following as a team sharing reps as you would like

Run 100m Together
12 Burpees
12 KBS 53/35
Airdyne 12 Cals
*rest remainder of 3mins

Rest as needed

100 Partner Med Ball Sits Ups for Time

A. 3 Position Snatch (floor, below knee, above knee) – every 2mins x 5
EMOM x 8mins
Odd – Deadflit 3 reps TnG Tough
Even – AD 12sec/18sec @ 100%
*practice bracing on tough deadflits when breathing is High from Airdyne

Rest as Needed

5 Rounds for Time
10 OHS 95/65
10 T2B
30 Double Unders


A. Build to a Tough 2sec Pause Thruster Single

4 Sets
B1. 10 Slam Balls – Heavy
rest 90sec
B2. 2-4 Tough Strict Press 21×1
rest 2mins

3 sets
C1. DB Lateral Raises 8-12reps 3010

C2. 5-8 squat Jumps for height

Allison’s Program:
A. 3 times through (total of six 3-minute AMRAPS):

3 min AMRAP

6 Toes to Bar
8 barbell Thrusters 45/65
Row 125 m

rest 2 mins

3 min AMRAP
6 Sprawls
6 Medball situps
Row 125 m

Rest 2 min

B. 3 x 30second AD sprints w/ 90 sec rest in between each one

C. Tabata Hollow Rocks


Thurs Oct 22

All Levels
A. Squat Clean + 2 Hang Cleans + 3 Front Squats; 15mins to build up to a tough complex

EMOM x 12
Odd – 12-15 Wall balls Unbroken
Even – 10-15m Burpee Broad Jump

EMOM x 12 Mins
Odd – 20m Walking Lunge (scale back distance and keep within 30sec of work)
Even – 40sec Row @ 80%

10 Sets – focus on good positions – conistent efforts
5 GHD Sit Ups
30sec Side Star Plank R
1 TGU tough R
1 TGU tough L
30sec Side Star Plank L
5 Ring Row (pause 1sec at top)
75m Ski
5 HR Push Ups
rest 45-60sec


10min Airdyne


Fri Oct 23

All Levels
A1. 15m KB Front Rack walking LUnges; 4 sets; rest 90sec
A2. 6-14 Ring Push Ups + FLR 30-45sec: 6-8 reps; 4 sets; rest 90sec (elevated feet for added challenge)
For Time
Row 500m
100m Farmers Carry 70/53
30 Toes to Bar
30 Airdyne Cal
15 DB Burpee Step Up
Run 400m
3 Sets
2 TGU/arm

A. Miuscle Snatch; Build to a 3RM TnG
B. Clean Grip Deadlift; 3030; 3,3,3; rest 3mins (use straps)
C1. CGBP w/ Chains; 3,3,3; rest 60sec
C2. Strict HSPU; 45sec AMRAP rest 60sec x 3
C3. 40m KB Front Rack Carry; rest 2mins x 3
2 Sets @ 100%
10 Burpee Box Jumps 12″ AFAP
20sec Airdyne @ 100%
rest 5mins

Allison’s Program:
A. Push Press wave load 3,2,1,3,2,1
Rest 90 seconds

B. EMOM x 28 Minutes
1. 8 KB Swings + 20 DU’s or 30 singles
2. 9 Sprawl Box Step up and down
3. Row 40 seconds
4. 8 wallballs + 8 medball situps

Sat Oct 24

All Levels
3 Sets
PC + 10 Push Jerks
Row 30sec
rest walk 2-3mins

3 Sets
10m Burpee Broad Jump
Airdyne 30sec
rest walk 2-3mins

3 Sets
Run 200m HARD
rest walk 2-3mins

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
Compare to Last Testing Week

-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:

10-minute AMRAP

10 pullups

10 Candlestick to standing

Run 400 m

Rest 3 minutes

10-minute AMRAP

12 single arm alternating DB snatches

20 mountain climbers (1 is 1)

AD 12/14 calories

Rest 3 minutes

10-minute AMRAP

2 Wall Walks (sub 8 hollow rocks + 8 pushups each round)

12 DB Hang squat cleans (heavy for you)

Row 400 m

Sun Oct 25

5 sets:
A1. Deadlift @ 31X1 4-6 reps
Rest 60 sec
A2. Bench Press @ 30X1 4-6 reps
Rest 60 sec

B. 8-10 Strict Pull-ups
16 alt arm DB Snatch
Row 150m Sprint
Rest 60 sec x 5 sets

C1. Seated DB External Rotation @ 3010 8-10 x 3 sets
C2. Russian Twist w/ medball 30-40 reps x 3 sets


About tjsgym

Owner of TJ's Gym
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