TJ’s Gym Workouts for the Week of November 9th
















Jen Foster, wife of Brian, sister of Tracy and daughter of Judi (all of whom come to the gym) finished 2nd overall in the Marin County Sprint Triathlon and 1st in her age division!  Must have been her sponsor. Congrats, Jen!

Post-Rodeo season, and we have tons going on, so be sure to read till the end!

**New Classes in OG3 (San Rafael) are a Huge Hit! Bring friends! 

“Mobility, Glutes, and Abs” with 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  Allison:  Wednesdays 8:30-9:30. 90’s step class meets functional fitness, and 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.  You can even catch the Mobility/Glute/Abfest with Jaime right afterwards.

**Birthday Parties at TJ’s Gym:

We now offer both fitness parties and dance/theater parties for kids of all ages on Saturdays and Sundays or by availability on weekdays.

Fitness parties: These will be run by one of our awesome TJ’s coaches. Parties include games, a workout, cake time, and tons of fun.  90 minutes to 2 hours, depending on age and group size, and your preference.

Dance/Theater parties: These will be run by Melissa Tanner, acting/singing/dancing coach. Parties can be themed at your request, from princesses to pirates, to storybook, to popstars, to superheroes. Parties can be musical theater-based, dance-based, or some combination of both. All parties will include games and creative fun. 90 minutes to 2 hours, depending on age, group size, and your preference.

Please email to request pricing or schedule a birthday party.

**Important Dates:

*Saturday, Nov 21: 4pm Whole Life Challenge celebration potluck.

*Sunday, Nov 22nd: Dunk Tank for body comp testing will be back at the SR Gym. Email to register.

*Sunday, Nov 22nd: 10:30-12 Rowing Clinic with Coach Dan at TJ’s Mill Valley. FREE to TJ’s members; $10/person for non-TJ’s members. Limited to 20 people. Email to register.

*Thursday, Nov 26: 9am Thanksgiving Day workout at Redwood High track. Rain or shine. No indoor classes.

*Friday, Nov 27: Limited class schedule. Website schedules will be updated by November 15th.

*Saturday, Dec 12: 6:30pm HOLIDAY PARTY TJ’s San Rafael.

**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 Nov 9

All Levels
“10 Sets
Row 200m – increasing effort with each set
20m Bear Crawl
rest walk 60sec

rest as needed

EMOM x 16mins
1st – Row 20sec Hard
2nd – 2 TGU/arm Moderate
3rd – 10 DB Thrusters (hold DB 1sec Overhead each rep)
4th – 50m Farmers Carry”

“A. Snatch Pull + Snatch (3sec Hold in bottom) – 5 sets @ 80-85%; rest as needed
B. PC + 2 Push Press + 3 Split Jerk – 4 sets; Focus on great lockout OH
5 Sets
7 T2B
5 Burpees
rest 15sec
3 Strict HSPU
10 Cal AD
7 C2B
rst 2mins
Row 100m @ 97%
rest 1:40 x 4”
Allison’s Program:
A. EMOM 7 minutes 3 power cleans Heavy but good form.

B. EMOM 30 minutes (10 rounds)
1. 9 burpee box step up and down
2. 10 heavy Russian Swings plus 8 sprawls
3. 35 second airdyne sprint

Tues Nov 10

All Levels
“A1. Front Rack Russian Step Up; 4-6reps/leg; rest 60sec between legs; rest 60sec x 4
A2. DB Prone Row; 20X1; 6-8reps; rest 90sec x 4

4 Sets
40sec AMRAP – HR Push UPs
20sec – REST
40sec AMRAP – Pull Ups (kipping or jumping c2b)
20sec – REST
40sec – AMRAP Anchored Sit Ups
20sec – REST
40sec – AMRAP Walking Lunge
2:20 – REST
*Goal is to acheive same reps on each set

“A. FS 3211 x 3 + FS 2111 x 2 + FS 00X1 x 1; 4 Sets; moderate – position focus; rest 3mins

6 Sets
3 Front Squats
1 Thruster
rest 60sec
*start at 105/155 – must add weight each set


5 sets not For Time
10 Hammer Curls 30X0
8 Alt Wtd Pistols (hold db/kb in front for balance – position!)”

Allison’s Program:
A1. Back Squat: 3, 3, 3, 3
rest 20 seconds
A2. AMRAP Strict Pullups
rest 90 seconds

B. 8 sets:
8 pullups (jumping or unassisted but no bands)
8 DB thrusters
run 200
rest 90 seconds

Wed Nov 11

All Levels
“A1. Deadbug Variations; 60sec continuous; rest 60sec x 4
A2. Barbell Glut Bridge (shoulders on bench) 1114; 6-8reps; rest 60sec x 4
3min AMRAP @ 85%
3 Box Jump Step Down (3 Step Up/leg)
4 Burpees
5 KBS 53/35
rest 2mins x 4 Sets
*goal is consistent rounts and reps each set

rest as needed

AD Sprint 16/12 Calories @ 100%
rest walk 2-3mins x 3

“A. Every 2mins x 6 Sets – 5 Banded TNG Deadlifts – not maxes, work on pulling with speed from floor

EMOM x 12mins
Odd – 3 TnG Power Snatch (60-65% 1RM)
Even – 3 CGBP Tough

rest 5min

6min AMRAP
5 Rope Climbs
20 Alt DB Snatch 60/40lbs
AMRAP Row Cals in Time Remaining

rest 5mins

For Time
Airdyne 30 Cals
30 HSPU”


A. 15min to find a 1rm thruster
x3-5 sets building
B. BB TGU 1rep/side
For Time; *Pick Weights that are tough for 10-12reps
Front Squat
Bench Press
Pull Ups

Allison’s Program:
**Come to Sweatfest in San Rafael OR:

Warm up deadlifts. Then:
A. EMOM 10 minutes deadlift 3 reps heavy.

B. 5 rounds for time:
10 Alternating DB snatches
30 Double Unders or 50 singles
15/20 calorie row
200 m run

C. Tabata hollow rocks.

Thurs Nov 12

All Levels
“A. Split Stance DB RDL; 3010; 6-8reps/leg; rest 60sec between legs x 4
B. Strict Pull Up; 2,2,2,2,2,2,2,2; rest 60sec between sets (make each set as tough as possible)
5 Sets for Times and Load
Row 500m/450m
10 Front Squats (from rack)
rest walk 1:1

“Acitve Recovery Day

10min Z1 Airdyne
1min AD
1min Sled Pull
1min Ski
1 TGU/arm Light
20m OH KB Carry Light
x 5 Sets
10min Z1 Row”


Fri Nov 13

All Levels
“A. EMOM x 6mins – 3 TnG Push Press (build a little bit)
B. 6 Sets
3 PC
1 Push Jerk
rest 1min (increase weight each set)

C. For Time
40 DB Burpee + PC&J

“A. Snatch Balance + 2 OHS 44X1; rest 2mins x 3-4 sets
B1. RFESS 41X1; 3-5eps; rest 60sec between legs x 3 Sets; rest 60sec
B2. Strict C2B Pull Up; 3-5reps; rest 60sec x 3
B3. Legless Rope Climb x 1; rest 2-3misn x 3


7min AMRAP
1 Hang Snatch Below knee 95/65
1 Ring Push Up
1 Wall Ball Ball

Allison’s Program:

A. Push Press 3, 3, 3, 3

B.Do the following THREE times through at high effort (total of 6 AMRAPS)

AMRAP 3 minutes:
8 BB push press (super light weight)
8 candlestick to standing (pile mats or used hands if you need assistance)
Row 200m

Rest 2 minutes:

AMRAP 3 minutes:
10 toes to bar
10 DB hang power cleans
Run 100

Sat Nov 14

All Levels
“A1. Floor Press; 5,5,5,5; rest 60sec x 4
A2. 8-14 Ring Push Ups + FLR on Rings x 30-60sec unborken; rest 3mins x 4


15mins AMRAP
6 Deadlifts
9 T2B
12 Wall Balls

“A. Clean Grip Deadlift 3030; 3,3,2,2; rest 3-4mins (straps OK)

For Time
100/75 Cal Airdyne
80 Burpees
60 Box Jump Step Down
40 Toes to Bar


5 sets at high intensity. Rotate quickly between stations to maximize work at each minute

1 minute wallballs
1 minute medball situps
1 minute box step up and down
1 minute 30 seconds KB swings + 30 sec DU or singles
1 min Row hard

Rest one min in between sets.

Finisher: Run or row 10 minutes at easy pace

Sun Nov 15

4 sets:
A1. Deadlift @ 20X1 2-3 reps; build on last week
Rest 60 sec
A2. Bench Press @ 20X1 2-3 reps; build on last week
Rest 60 sec

B. 4 min AMRAP:
8 1-Arm Russian Swings / side
10 Wtd or Deficit Push-ups
12 FA Sit-ups
Rest 1 min x 3 sets

C1. Seated DB External Rotation @ 3010 8-10 x 3 sets
C2. Plate-slide Planks* 10-15 reaches per side, alternating x 3 sets



About tjsgym

Owner of TJ's Gym
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