TJ’s Gym Workouts for the Week of Dec 7


Happy Hannukah from Pete!

*Holiday Party this Saturday, Dec 12th 7pm San Rafael gym. Bring a dessert if you’re so inclined.

*Jaime’s Mobility/Glute/Ab classes are now Wednesdays in San Rafael and Fridays in Corte Madera, both at 9:30. No Monday times.

*Whole Life Challenge #2 starts January 16th. Email with questions or to register. Have a plan for dealing with yourself after the holidays!

Mon Dec 7

All Levels
8 Sets
Row 200m at increasing effort per set
10m Walking Lunge
10m Bear Crawl
20sec FLR
rest walk 60sec

rest as needed

EMOM x 16mins
1st – 12/9 Cal Row Sprint
2nd – 2 TGU/arm
3rd – 10 DB Thrusters (modeate load)
4th – 50m DB Cross Walk (switch half way)

A. Snatch – build to a moderate double (can drop bar after each rep for no more than 5sec)
B. Split Jerk; build quickly to 85% of 1RM
5 Sets
12 T2 Rings
4 Strict HSPU
12 AD Cals
rest 15sec
10 C2B
10 Ring Push Ups
10 Box Jump Step Down 24/20″
rest 90sec
Row 30sec @ 97%
rest 30sec
x 4


A1. OHS 5, 3, 3, 1
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds

B. EMOM 30 minutes

1st: 8 toes to bar + 30 DU’s or 50 singles
2nd: 6 wallballs + 6 medball situps
3rd: Row 40 Seconds

Tues Dec 8

All Levels
A1. Rear Foot Elevated Front Rack Split Squat; 30X1; 4-6reps/leg; rest 60sec between legs; rest 60sec x 4
A2. Ring Row; 2020 Tempo; AMRAP at tempo; rest 90sec x 4

3 Sets
1min AMRAP – push ups
1min AMRAP – kipping pull ups
1min AMRAP – box Jump Step Down
1min AMRAP – Abmat Sit Ups
2:00 – REST
*Goal is to acheive same reps on each set

A. FS – build to a tough single
*take 85% of part A and perfrom 4 more doubles

5 Sets –
Row 15/12 Cals Hard
5 TnG Hang Squat Clean
rest 90sec
*must add weight each set


4 Sets @ 85%
10 Renegade Rows 40/30lbs
10 Alternating Pistols

A. 2DL + 2HPC +2PC
Build up over 5 sets.

B. 6 sprint sets
5 Power Cleans
10 sprawls as fast as possible
35 second AD sprint
Rest 3 minutes

Row or jog 8-10 min cool down

Wed Dec 9

All Levels
A1. FLR 45-60sec; rest 60sec x 4
A2. Deadlift; 10,10,10,10; rest 2mins
4min AMRAP @ 85%
5 Push Jerk
20 Double Unders
rest 2mins x 3 Sets
*goal is consistent rounts and reps each set

rest as needed

6 Burpees
20sec AD Sprint
rest walk 3mins x 3
A. Power Clean TnG; 3,3,3,3,3; rest 2mins

3 Rounds for Time
10 Muscle Snatch 115/70lbs
10 Bench Press 165/110

rest 5mins

3 Sets
10 S2OH 135/95
15 C2B
20 Cal Row
rest 60sec

rest 5mins

8min AMRAP
Airdyne 100/75 Cals
AMRAP HSPu in Time Remaining

Build to a 1RM BB TGU/Side
-Rest 2-3mins between side

For Time;
50 Back Squats @55% 1RM
50 Pull ups
50 DB Bench Press


A1. Back Squat 2,2,2,2,2
Rest 20 Seconds
A2. Pullups 5, 5, 5, 5, 5
Rest 90 seconds

B. 8 sets
10 pullups
10 DB Thrusters
Run 200m
Rest 90 Seconds

Thurs Dec 10

All Levels
A1. KB Front Reverse Lunge; 2010; 6-8reps/leg; rest 60sec between legs x 4
A2. Prone DB Row; 6-8reps; rest 60sec x 4

5-6 Sets for Times
Row 400/350m
12 DB Thrusters
rest walk 90-120sec
Acitve Recovery Day

Row 2k Easy
Run 200m
200m Ski
40m DB Overhead Carry Light
x 5-6 Sets
AD 4mins @ 75%
rest 2mins
AD 3mins @ 80%
rest 2mins
AD 2mins @ 85%


Fri Dec 11

All Levels
A. Every 60sec x 8 Sets – 2 Push Press (from Rack) – build to a tough double by the end

8 Rounds for Time
1 PC
2 PP (use final weight from part A)
100m Run

rest as needed

For Time
50 Burpees for Time
A. Hang Snatch + Snatch Balance + OHS (5sec hold at bottom) – build to a tough but technically sound complex
B1. Front Rack Split Squat (rear foot elevated) 21X1; 3-4/leg x 3; rest 60sec between legs; rest 60sec
B2. Rope climb; 3,3,3; rest 2mins (work on speed and efficiency)
9min AMRAP
30 Burpee Box Jump Overs 24″ buy in
OHS 95.65
C2B Pull Up

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

B. 6 rounds for time:
10 Box step up and down
10 Russian Swings
40 DU’s or 60 singles
400 m run or row

Sat Dec 12

All Levels
A1. Wtd Bar Dip; 3,3,3,3; rest 60sec x 4
A2. DB Bench Press 30X1; 6-8reps; rest 2mins x 4
14mins AMRAP
20 Wall Balls
20 Pull Ups
500m Row or 40/34 Cal Airdyne

A. Deadlift TnG 3-5rps x 5 sets; rest 2mins (keep positions perfect)

1min – Double Unders
1min – Wall ball
1min – HR Push Up
1min – BJ Step Down 24/20″
rest 2mins

Allison’s Program:

5 sets:
60 seconds at each station–rotate quickly!

1st: row
2nd: 30 sec burpees + 30 Sec situps
3rd: Ring rows
4th: AD
5th: DB Hang power Clean and jerk

Rest 1 min

10 minute cool-down jog

Sun Dec 13

A1. RDL 30X1; 8-10 reps; rest 60 sec; 4 sets

A2. DB Curl to Shoulder Press; 8-10 reps; rest 60 sec; 4 sets
B1. KB OH Walk 50m; 3 sets; rest 60 sec
B2. AMRAP Strict T2B; 3 sets; rest 60 sec
C. AMRAP 10 @ 85%
15 Cals AD
12 KB S2O
9 Slam Balls
3 sets Across
A. Muscle Snatch 1.1.1 Light Speed Focused5 sets
C. 1 Snatch Deadlift + Snatch

5 sets
D. 1 Hi Hang Clean + 2 Cleans

E. 2×1 Front Squat Tough but not a Max

About tjsgym

Owner of TJ's Gym
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