TJ’s Gym Workouts for the Week of Oct. 26


Screen Shot 2015-10-25 at 7.47.44 PM








It’s Rodeo/Tester Week, and there’s tons more going on around here, so be sure to read the entire blog!

*The only class we will have at the gyms this Sunday, November 1st will be in Mill Valley at 8am. Come workout and then head to San Rafael to cheer on your fellow athletes at the Rodeo!

*Good luck with the testers, Everyone. If you’re participating in the Rodeo, ask a coach for tapering suggestions or modifications so you can save yourself for the big day. Rodeo participants will be emailed by Thursday with event details, but plan on an 8 or 8:30am athlete briefing.  We are still looking for volunteers, so please email if you’re available for all or part of the day, this Sunday, Nov 1st.

*NEW TJ’s GYM APPAREL ORDER IS LIVE!!!! Place your pre-order by the end of day on Monday, November 2nd to get these great new items in the size and color you want. As you’ll see, we have some great new styles for men and women, as well as super cool new trucker caps. ORDER NOW by going here and then click on the ONLINE STORE button.

**Check out the latest article on Dr. Allison’s Psychologywod blog, addressing an important topic for those of you who work with children and adolescents, or for those of you have children of your own.  We think it’s a must-read on a critical discourse many of you talk about at the gyms!

*We still have a few spaces left in the Mindfulness for Busy People 4-part series, which begins this Thursday, Oct 29th, in the San Rafael gym’s new “OG3” space.  Check out details here, and email to register. Open to non-TJ’s members, as well.


These 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.

“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).

“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.

**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!


Mon Oct 26

A. Squat Clean – Build to a 1RM


3min AMRAP
400m/300m Row
AMRAP burpee in time remaining
rest 2mins x 3

Out of Town

3min AMRAP
400m/300m Run

AMRAP burpee in time remaining
rest 2mins x 5
Tues Oct 27

A. Push Press – 1RM


12 DL
6 PJ

RX – 155/105 (only those folks that PP over 200 or 130 should attempt RX)

Out of Town

20 Sprawls to Box Step Up
15 Situps
30 sec Plank Hold
Wed Oct 28

A. OHS or FS – 1RM

B. Farmers Carry – 1 Set Max Distance with 100m Turn arounds (53/35/hand)

150 Wall Balls for Time

Out of Town

25 min time cap:

Run 5k.  In remaining time max number of squats
Thurs Oct 29

A. Make up from Mon-Wed

20min Row for Max Distance
Fri Oct 30

A. Bulgarian Split Squat; 8,8,8RM
(Rear foot elevated to 2x45lb plates for Men, 1x45lbs plate for Women)
B. Strict Pull Up – Build to a 1RM weighted

For Time
70 Push Ups
60 Pull Ups
50 Abmat Sit Ups

Out of Town

5 Pullups

10 Pushups

15 Situps

AMRAP in 20 min


For Time
10 Rope Cliombs
50 GHD Sit Ups
Sat Oct 31

“Fight Gone Bad”

3 Sets for Max Reps
1min – Wall Balls
1min – SDHP 75/55
1min – Box Jump
1min – Push Press 75/55
1min – Row Cals
1min – Rest
Sun Nov 1

5 sets:
A1. Deadlift @ 20X1 4-6 reps
Rest 60 sec
A2. Bench Press @ 20X1 4-6 reps
Rest 60 sec

B. 8-10 Renegade Rows
16 alt arm DB Snatch (same DB as RR)
Bike 15 Cal
Rest 60 sec x 5 sets

C1. Seated DB External Rotation @ 3010 8-10 x 3 sets
C2. Hanging Leg or Knee Raise @ 3010 6-8 reps x 3 sets

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s