Workouts for the last week of 2015!


 

 

We hope everyone had a Merry Christmas, and we wish you all a safe, happy, and healthy New Year!

*Holiday Schedule:

Wed 12/30 NO SWEATFEST THIS WEEK! This class will resume Jan 6th.

 

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.

*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 28

All Levels
EMOM x 10mins
Odd – KB Front Rack Lunge 10m
Even – Strict Pull up x 6-8reps
+
EMOM x 10mins –
Odd – 8 Renegade Rows Tough
Even – 40sec Wall Bug
+
Every 3mins x 4 Sets
Row 200m Sprint
18 Air Squats
12 Sit Ups
Wrench
A. Snatch – Build to a Max for the day
+
For Time
25 Squat Snatches @ 77% of part A
+
For Time @ 100%
Row 500m

Allison’s

A1. OHS 5, 5, 5, 5
Rest 20 seconds
A2. 15 hollow rocks
Rest 90 seconds
B. EMOM 30 minutes

1st: 8-10 pullups + 20 DU’s or 50 singles
2nd: 6 wallballs + 6 medball situps
3rd: Row 40 Seconds

Out of Town

EMOM 30 minutes

1st: 8-10 pullups + 20 DU’s or 50 singles
2nd: 6 squats + 10 situps
3rd: run 40 Seconds

Tues Dec 29

All Levels
A. Push Press – build safely to a tough single

8 Sets
5 DL
3 HPC
2 Push Jerk
rest 60sec

+

For Time
21-15-9
AIrdyne Cals
Burpees

Wrench
A. FS – 20X1; 1,1,1; rest 3-4mins
+
3 Sets @ 90% aerobic pacing – tough effort
3min Airdyne
2min BJSD 24/20″
1min Double Unders
rest 3mins

Allison’s:

A. spend 15 minutes working up to a heavy HPC + Power Clean combo
B. 6 sprint sets
5 Moderately heavy Power Cleans
6 burpees as fast as possible
35 second AD sprint
Rest 3 minutes

Row or jog 8-10 min cool down

Out of Town

6 sprint sets
5 Sprawls
6 burpees as fast as possible
35 second Double Unders
Rest 2 minutes

Row or jog 8-10 min cool down

 

Wed Dec 30

All Levels
A1. Floor Press; 10,10,10,10; rest 90sec
A2. Side Plank; 60sec/side; rest 2mins x 4
+
20min AMRAP
10 Wall Walks
20 TGU
30 Cal Row

Wrench
A. PC&J – build to a tough single

In 10min Complete
For Time
50 PC&J 95/65

Starting at 10mins
50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees

Allison’s:

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

B. 8 sets
10 toes to bar
10 DB sprawls
Run 200m
Rest 90 Seconds

Out of Town

50 DU
10 Burpees
40 DU
10 Burpees
30 DU
10 Burpees
20 DU
10 Burpees
10 DU
10 Burpees

Rest 3 min then:

8 sets
10 toes to bar
10 Hollow Rocks
Run 200m
Rest 90 Seconds

Thurs Dec 31

All Levels
Partner Workout
Row 3k Meters
*alternate every 250m
+
EMOM x 16mins
1st – Airdyne 30sec @ 80%
2nd – 12 Double DB HPS
3rd – 40sec AMRAP Step Ups 24/20″
4th – 30-40sec Ring Plank

Wrench
Acitve Recovery Day

45min ARMAP @ 70%
Run 400m
5 TGU/arm light
Ski 500m
40m Bear Crawl
Allison’s:
A1. Deadlift 2, 2, 2, 2, 2 (increase 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 weighted situps
400 m run or row

Out of Town

EMOM x 16mins
1st – Mt. Climbers 30sec @ 80%
2nd – 12 Pushups
3rd – 40sec AMRAP Step Ups 24/20″
4th – 30-40sec  Plank

Fri Jan 1

Happy New Year! Gyms Closed

Sat Jan2

All Levels

A. Deadflit 3131; 5,5,5,5; rest 2-3mins (moderate weights perfect form and tempo)
+
AMRAP @ 85%
1min – Wall Balls
1min – BJSD
1min – Run 100m + Max Double Unders in Time Remaining
rest 2mins x 4 Sets

rest as needed

30sec Max Cals AD – 1 SET!

Wrench
30min AMRAP
Row 100/75 Cals
15 BJ 30/24
15 Burpees

Allison’s Program:

Do the following three times through

3 min AMRAP:
pullups
10 light KB swings
150 m row
rest 1 min

3 min AMRAP
5 ring rows
10 wallballs
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

AMRAP @ 85%
1min – Squats
1min – BJSD
1min – Run 100m + Max Double Unders in Time Remaining
rest 2mins x 5 Sets

Sun Jan 3

About tjsgym

Owner of TJ's Gym
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