TJ’s Gym Workouts for the Week of Jan 4

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Central Marin S.W.A.T. Team at TJ’s Corte Madera.  

Happy New Year, Everyone! We’re here when you’re ready to kick off the next phase of your fitness!  This week is a tester week, but we’ve also got some alternative workouts for those of you who aren’t ready for testers or simply want a different option. 

The early 2016 line-up looks like this so far:

15th – DUNK TANK in San Rafael for body comp measurements

16th – Whole Life Challenge starts again

17th – Nutrition/Supplement Talk with TJ – San Rafael

24th – Rowing Level 1 with Dan Felling – Corte Madera (for people who have not yet taken Dan’s seminar)

30 – 31st- NorCal Masters Competition – Craneway Pavillion (please email Jessica@tjsgym.comif you would like to volunteer at this great event)


3rd – Bodyweight Movements Seminar with TJ–Corte Madera


13th – Dunk Tank back in San Rafael

Mon Jan 4


A. Thruster – 1RM from Rack
B. Front Squat – 1RM

Row Cals
Thruster 95/65

Non-testing Option/Allison’s:
A1. Front Squat 3, 3, 3, 3
A2. Strict Pullups 5, 5, 5, 5
Rest 90 seconds

B. 6 rounds for time:
Run 200m
10 KB swings
6 pullups

Out of Town

6 rounds for time:
Run 200m
10 Sprawls
6 pullups
Tues Jan 5


A. Close Grip Bench Press; build to a 3RM


12 DL
6 PJ

Non-Testing Option:

A. 10-12 min to build up to a heavy power clean and push jerk (PC + PJ)

B. 9 sets:
5 Heavy power clean
25 second AD sprint
Rest 1 minute

C. row or jog cool down

Out of Town

9 sets:
5 Pullups
25 second  sprint
Rest 1 minute
Wed Jan 6


Row Specific Warm Up

Row 500m @ 85%
rest 2:30 x 10 Sets

*record your average for each set


3 sets
A1. Front Squat 8-10reps 3110
A2. DB Bench Press 8-10reps 3110
A3. Semi Sup Pull Ups 6-10reps

3 sets
B1. 16-20 alt. Hammer Curls

B2. 12-15 Tricep push downs

Non-Testing option:

60 sec at the following stations:
1. Wallballs
2. Burpee box step ups
3. Single arm DB snatch
4. Medball sit-ups
5. AD 80-90%
Rest 2 minutes

6 rds total

*You can choose to do the rows and a few rds of the non testing option

Out of Town

60 sec at the following stations:
1. Squats
2. Burpee box step ups
3. Pushups
4. sit-ups
5. Double Unders
Rest 2 minutes
Thurs Jan 7


A. Make up Monday or Tuesday Strength Piece
For Time
TGU Alternating Arms (half reps on each arm)
*200m Single Arm Farmers Carry (100m/arm) after each set of TGU

rest as needed

3min Max calories Airdyne

Out of Town

Run 5k
Fri Jan 8


A1. RFESS; 8,8,8RM
A2. Strict Pull Up; Buil to a Max

5min AMRAP
Wall Walks

rest 3mins

5min AMRAP
5 Strict Pulll UPs
10 Air squats

rest 3mins

5min AMRAP
5 No Push UP Burpee
5 HR Push Ups
10 Walking Lunges

Non-testing option:

A1. Deadlift 3, 3, 3
A2. 15 hollow rocks

30 min EMOM
1. 10-12 toes to bar
2. 6 KB swings + 20-30 DU’s or 40 singles
3. Row 40 seconds

Out of Town

30 min EMOM
1. 10-12 toes to bar
2. 16 Walking Lunge Steps
3. Run 40 seconds
Sat jan 9


3 Rounds For Time
25 KBS
25 Burpees

rest 10mins

For Time
Run 800m
100 Sit Ups
Run 800m
Sun Jan 10


About tjsgym

Owner of TJ's Gym
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