TJ’s Gym Workouts for the Week of Dec 21

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Cori is floating!

*New TJ’s t-shirts, hats, and sweatpants are awesome. Get some! More colors and styles coming soon (nothing like part of your shipment being sent to southern CA by accident!)

*Holiday Schedule:

Wed 12/23 NO SWEATFEST THIS WEEK!

Thurs 12/24

San Rafael last class at noon; gym closes at 1:00

Mill Valley last class at 3:00; gym closes at 4:00

Corte Madera last class at 8:30, open gym till noon

Friday 12/25 All gyms closed

Thurs 12/31

San Rafael last class at noon; gym closes at 1:00

Mill Valley last class at 3:00; gym closes at 4:00

Corte Madera last class at 8:30, open gym till noon

Friday Jan 1

San Rafael will be open from 10-12 for open gym.

We may have open hours at the other gyms, so stay tuned. For now, only San Rafael is confirmed!

*Whole Life Challenge starts Jan 16th

*NorCal Masters Volunteers are needed for this HUGE event Jan 30 and 31. Please email jessica@tjsgym.com if you’re game.

Mon Dec 21

All Levels
8 Sets
Row 300m
30sec FLR
rest walk 60sec

rest as needed

EMOM x 16mins
1st – 20sec Airdyne HARD
2nd – 15 Wall balls
3rd – 50m Farmers Carry
4th – 30sec Wall Bug

Wrench
A. Snatch – 1 rep every 60sec x 10 – build to tough single
+
3 sets for Time
10 S2OH 135/95
10 T2B
10 BJSD
10 C2B
10 HSPU
15 Cal AD
rest walk 3mins
+
For Time @ 97%
Row 400m

Allison’s

A1. OHS 2, 2, 2, 2, 2 (heavier than last week)
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds

B. EMOM 30 minutes

1st: 8-10 pullups + 20 DU’s or 50 singles (if jumping pull-ups, do 12)
2nd: 10 sprawl box step up and down
3rd: AD 40 Seconds

Out of Town

EMOM x 20mins
1st – 30 sec Mt Climber
2nd – 15 Jumping Squats
3rd – 30 Sec Plank or Handstand Hold
4th – 30sec Wall Bug
Tues Dec 22

All Levels
A1. KB Front Rack Split Squat (feet on floor); 20X1; 6-8reps/leg; rest 60sec between legs; rest 60sec x 4
A2. DB Prone Row; 21X1; 6-8reps; rest 90sec x 4

5min AMRAP – Row
4min AMRAP – Sit Ups
3min AMRAP – Push Ups
2mins AMRAP – BJSD
1min AMRAP – Pull Ups
Wrench
A. FS – 20X1; 2,2,1,1; rest 3-4mins
+
Every 30sec x 16 sets – 1 Squat Clean @ 80%
+
2 Sets @ 90% aerobic pacing – tough effort
1min – Row Cals
1min – Alt Pistols
1min – Renegade Rows 40/25lbs
rest 3mins

Allison’s:

A. 8 min EMOM
HPC + 2PC–increase weight over the 8 min

B. 6 sprint sets
3 Moderately heavy Power Cleans (more than last week)
6 burpees as fast as possible
35 second Row sprint
Rest 3 minutes

AD, row, or jog 8-10 min cool down

Out of Town

5min AMRAP – Run
4min AMRAP – Sit Ups
3min AMRAP – Push Ups
2mins AMRAP – BJSD
1min AMRAP – Plank
Wed Dec 23

All Levels
A1. Deadlift 3010; 8,8,8,8; rest 1min
A2. L-Sit 20-30sec; rest 2mins x 4
+
4min AMRAP @ 85%
21 Doulbe Unders
7 KBS
5 Air Squats
rest 2mins x 3 Sets

rest as needed

Partner Finisher
100 Cal Airdyne for Time
*alternate every 10-15 Cals
Wrench
A. Power Clean TnG; build to a tough set of 3 (no crazy footwork)

In 10min Complete
Row 1500/1200
60 Wall balls

From 10-18min Complete
Run 1000m
30 Burpee Box Jump Overs 24/20″

From 18-24min Complete
60/45 Cal Airdyne
30 KBS 70/53
30 HR Push Ups

Strength

3 sets
A1. Front Squat 12-15reps 3010
30-60sec
A2. DB Bench Press 12-15reps 3010
30-60sec
A3. Chin-Ups 6-10reps
2mins

3 sets
B1. 16-20 Alt. Bicep Curls

B2. 8-12 Skull Crushers 3010

Allison’s:

A1. Back Squat 2,2,2,2,2
Rest 20 Seconds
A2. Pullups 6,6,6,6,6(do weighted if you can)
Rest 90 seconds

B. 8 sets
10 toes to bar
10 barbell Clusters (35/55)
Run 200m
Rest 90 Seconds

Out of Town

4min AMRAP @ 85%
21 Doulbe Unders
7 Sprawls
5 Air Squats
rest 2mins x 5 Sets
Thurs Dec 24

All Levels
A1. KB Front Rack Walking Lunge;15m; rest 60sec x 4
A2. Strict Pull Up; AMRAP in 45sec; rest 60sec x 4

5 Sets for Times
Row 500m
18 Wall balls
rest walk 2mins
Wrench
Acitve Recovery Day

Ski 300m
AD 15 Cals
20sec Side Plank/side
2 TGU/arm light
x 5-8 Sets

Allison’s (Programmed today since tomorrow is a holiday):
A1. Deadlift 3, 3, 3, 3, 3 (go up in weight as you go)
A2. 15 hollow rocks
rest 90 sec-2min

B. 6 rounds for time:
10 burpee box step up and down
10 single arm DB snatch
10 candlesticks to standing
400 m run or row

Out of Town

6 rounds for time:
10 burpee box step up and down
10 Pushups
10 candlesticks to standing
400 m run or row
Fri Dec 25

Merry Christmas!
Sat Dec 26

All Levels & Wrench
12 Days of Xmas Workout

100m Run
2 Walking Lunges/leg
3 Thrusters 95/65
4 HPC 95/65
5 KBS 53/35
6 Burpees
7 BJSD
8 Pull Ups
9 Sit Ups
10 Push Ups
11 Push Press 95/65
12 Cal Row

Allison’s Program:

Do the following three times through

3 min AMRAP:
5 weighted sprawls
10 light KB swings
150 m row
rest 1 min

3 min AMRAP
5 ring rows or 5 DB rows
10 wallballs or goblet squats
200m run

Rest 1 min

3 min AMRAP
5 DB Hang clean and jerk
20 DU’s or 40 singles
150m row

rest 1 min

Out of Town

12 Days of Xmas Workout

100m Run
2 Walking Lunges/leg
3 JUmping Squats
4 Jumping Lunges
5 Sprawls
6 Burpees
7 BJSD
8 Pull Ups
9 Sit Ups
10 Push Ups
11 Walk Walks
12 1 mile Run
Sun Dec 27

About tjsgym

Owner of TJ's Gym
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