TJ’s Gym Workouts for the Week of Nov 16


Go Blue!  Congrats to the TJ’s team that took first place in the Lululemon Throwdown today in San Rafael and congrats to Marcus for winning first place at the Infinite Strength Competition.


*The TJ’s Gym November Newsletter should land in your email inbox some time after 1:00 on Monday, 11/16. Email if you don’t get it by end of day. It’s filled with info, including holiday schedules, so please read it all the way through!

*Thanksgiving Update:

Thanksgiving Day Workout: 9am Redwood High Track. Gyms Closed.

Day After Thanksgiving Schedule:
San Rafael  – 7:30 am, 8:30 am, 9:30 am
Corte Madera – 8 am
Mill Valley – 7:30 am, 8:30 am, 9:30 am

*The Bridge is a program we created to help Whole Life Challenge competitors transition from the WLC and stay afloat during the holidays, until the next Whole Life Challenge starts on Jan. 15th.  The rules for The Bridge are on the Discussion board.  Contact Allison or TJ for access if you don’t have it already.

*NorCal Masters 2016 PRIORITY REGISTRATION FOR TJ’s GYM MEMBERS will be live on Monday, 11.16 at 8am.  Register right away if you want in to this world-renowned competition for masters athletes!  See the Discussion Board or the NorCal Masters Facebok page for the link.

*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.

*Rowing Clinic 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.

Mon Nov 16

All Levels
A. Front Rack Step Russian Step Up 21X0; 4-6reps/leg; rest 60sec between legs x 4
B. EMOM x 10mins –
Odd – 10-12 Kipping Pull Ups
Even – 6 Renegade Rows Tough
Every 4mins x 4 Sets – Complete the Following
Row 200m
12 Air Squats
40m Farmers Carry 70/53
10 Goblet Squats 70/53
Run 100m
A. Snatch DL + Snatch High Pull + Snatch (3sec Hold in bottom) – 1.1.1; rest 3sec/rest 2mins x 5 sets
B. 1 Push Press + 2 Push Jerk + 1 Split Jerk – 4 sets; rest as needed
5 Sets
12 Toes to Rings
6 Strict HSPU
6 Box Jump Overs 24/20
rest 15sec
2 Wall Walks
14/10 Cal AD
8 C2B
rst 2mins
Row 25sec @ 97%
rest 2:05 x 4


A1. OHS 3, 3, 3, 3
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds

B. EMOM 30 minutes

1st: 6 wallballs + 6 burpees
2nd: 8 medball situps + 30 DU’s
3rd: Row 40 Seconds

Tues Nov 17

All Levels
A. Every 75sec x 8 sets – Push Press + 2 Push Jerks (build a little)
B. 6 Sets
1 DL
2 PC
3 FS
rest 1min (increase weight each set)

For Time
Burpee Over Bar
rest 90sec x 2
A. Thrsuters 21X2 + 3 FS 4111; 4 Sets; moderate – position focus; rest 3mins

6 Sets
1 PC
1 FS
1 Lunge/Leg
x 2
rest 60sec
*start at 95/145 – must add weight each set


5 sets not For Time
8 DB Curl to Prss
8 Alt Pistols


A. 15 minutes to Build to a hard triple in the Power Clean

B. 6 sprint sets
5 Power Cleans TNG but hard
6 Burpees as fast as possible
35 second AD sprint
Rest 3 minutes

Wed Nov 18

All Levels
A1. DB Bench Press; 4112; 5-8reps; rest 60sec x 4
A2. Star Plank; 30sec/side; rest 2mins x 4


15mins AMRAP
3 Wall Walks
10 T2B
15 Cal Airdyne
A. Every 90sec x 8 Sets – 4 Banded TNG Deadlifts – pick a moderate load to start and add a little ach set (focus on speed pulling from floor)

EMOM x 12mins
Odd – 2 Power Snatch + 2 HPS (TnG all reps – moderate)
Even – 5 CGBP w/ Chains – Speed reps (60-65%)

rest 5mins

6min AMRAP
Row 500m
30 Push Press 96/65
30 T2B

rest 5mins

5min AMRAP
50/40 Cal Airdyne
AMRAP HSPU in time Remaining



3 sets Across;
A. 3 BB TGU/Side

For Time;
Back Squat
Slam Balls


A1. Back Squat 3, 3, 3, 3
Rest 20 Seconds
A2. Pullups 5, 5, 5, 5
Rest 90 seconds

B. 8 sets
8 pullups
8 hard DB thrusters
Run 200m
Rest 90 Seconds

Thurs Nov 19

All Levels
Partner Row
Row 250m @ incresae effort with each
rest 1:1 x 10 Sets


EMOM x 16mins
1st – Run 100m
2nd – 15 KBS
3rd – 5 Burpee + 20 Double Unders
4th – 40sec Ring FLR

Acitve Recovery Day

8min Airdyne Moderate (build speed as you go)
2min AD
1min FLR
1min Ski
2 TGU/arm
20m Single Arm DB OH Carry
x 4-5 Sets
2k Row Easy


Fri Nov 20

All Levels
A1. Rear Foot Elevated Split Squat; 30X1; 5-7/leg; rest 60sec between legs; rest 60sec x 4
A2. Supinated Grip Strict Pull Up; 21X1 (hold 1sec over bar); 3-5reps; rest 90sec x 4

5 Rounds for Time
12 Push Ups
12 Wall Balls
12 Kipping Pull Ups (or jumping C2B)
15 Anchored Sit Ups
rest 60sec

A. Snatch Balance (3sec Hold at bottom); Every 60sec x 10 sets (build a little – make positions the focus and speed down)
B1. Back Rack RFESS 31X1; 6,6,6; rest 60sec between legs; rest 60sec
B2. Wtd Strict Pull Up; 21X2; 3-4reps; rest 60sec x 3
B3. Rope Climb x 3; rest 2-3misn x 3


7min AMRAP
2 OHS 95/65
2 C2B
4 C2B
6 C2B

A1. Deadlift 5, 3, 3, 3, 1 (go up in weight as you go)
A2. 15 hollow rocks
rest 90 sec-2min

B. 5 rounds for time:

10 toes to bar
10 KB swings
30 DU’s or 50 singles
400 m run or row

Sat Nov 21

All Levels
A1. Banded Clam Shell; 8-10/side rest 60sec x 4

A2. Barbell Glut Bridge (shoulders on bench – DB on waist) 1114; 6-8; rest 60sec x 4
AMRAP @ 85%
1min – 5 DL + 5 HPC + 5 Push Press
1min – Man Makers 35/20
1min – Airdyne Cals
rest 2mins x 4 Sets

rest as needed

Row Sprint 20-25sec @ 100%
rest walk 2-3mins x 3
A. Snatch Grip Deadlift 4141; 3-4reps x 4 sets; rest 3-4mins (straps OK)

For Time
100 Cal Row
100 DU
100 Push Ups
100 BJSD 24/20″
100 DU
100 Cal AD

5 sets:
50 seconds at each station w/ 10 sec to rotate

1st: wallballs
2nd: box step up and down
3rd: Medball situps
4th: Power Clean
5th: Row or AD

Sun Nov 22

About tjsgym

Owner of TJ's Gym
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