TJ’s Gym Workouts for the Week of Jan 11th


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A couple of new signs  around the gyms.

*The Whole Life Challenge starts Saturday–finally! We will be emailing everyone who is registered as part of the TJ’s Team to let you all know about the pre- and post-testing and the plan to get things going!

*Lots of free offerings in the next couple of months, so be sure to check the December Newsletter for dates. Rowing clinic with Dan, Nutrition/Supplementation with TJ, Bodyweight Movement Clinic with TJ, and more!

*Lots of new apparel arrived last week, so grab what you want while you can!

*Don’t forget to “Like” TJ’s Gym on Facebook to be sure to be a part of our increasing social media presence and announcements. We’re also on Instagram @tjsgyms. If you have good gym-related photos to show us or share with us, tag us or email them to  THANKS!

Mon Jan 11

All Levels
A. BS – 20X1; 5,5,5,5,5; rest 2-3mins

3min AMRAP @ 90%
5 Power Cleans
5 Box Jump Step Down
5 Push Ups
rest 1min x 5

A. Snatch Pull + Snatch; rest as needed x 5 sets
B. Back Squat w/ Chains; 3,3,3; rest 2mins (speed focus on the way up)

For Time
Row Cals
Wall Ball 30/20

A1. Front Squat 2, 2, 2, 2, 2
A2. Strict Pullups 5, 5, 5, 5, 2
Rest 90 seconds

B. 7 rounds for time:
Run 200m
10 KB swings
6 pullups

Tues Jan 12

All Levels
A1. 2 Clean Grip DL + 2 Power Cleans; rest 90sec x 4
A2. Semi Supinated DB Bench Press; 20X1; 6-8reps; rest 90sec x 4
4 Sets @ HARD Effort
6-8 Burpees AFAP
Airdyne 15-20sec
rest walk 3-4mins
Accumulate 90sec in Side plank + Front Bridge

A. OHS; 33X1; 2,2,2,2 – moderate sets w/ position as focus
B. Wtd Pull Up; 3,3,3,3; rest 2mins

8 Sets
5 C2B
7 HR Push Ups
9 Cal AD
rest 15sec
20 Double Unders
6 T2B
6 BJSD 24/20″
rest 90sec

A. 10-12 min to work on the power clean and push jerk (PC + PJ)

B. 9 sets:
6 Heavy Russian swings
6 burpees AFAP
25 second AD sprint
Rest 90 seconds

C. row or jog cool down

Wed Jan 13

All Levels
A1. DB RDL; 2011; 4-6reps/leg (no loading unless perfect position is accheived); rest 60sed x 4
A2. Single Arm OH DB Carry 30m; rest 60sec x 4

EMOM x 18mins
1st – 10-12 DB Push Press (1sec hold overhead on each rep)
2nd – 8-12 Kipping Pull Ups
3rd – 30sec Row @ 85%

A1. Deadlift TnG; 3,3,3,3; rest 90sec
A2. Seated DB Press; 2121; 6-8reps; rest 90sec x 4

EMOM x 8mins – 5 TnG Power Cleans (moderate)

3 Sets @ 97%
20sec KBS 53/35
20sec Burpee
20sec AD
rest walk 4-5mins


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


4 sets
A1. Front Squat 3310 4-6reps
60-90sec rest
A2. DB Bench Press 3310 4-6reps
60-90sec rest
A3. Pronated Pendely DB Row 6-8reps 31×1
2mins rest
x2 sets
10-15 Chin Ups
15-20 Push Ups
-No Rest


Thurs Jan 14

All Levels
A. Push Press; hold 3sec in overhead position; 5,4,3,2,1; rest 2-3mins
B. DB Cross Walk 30m (switch arms half way); rest 90sec x 3
For Time
30 Renegade Rows (50/35)

5min rest

For Time
30 Wall Balls
30 Cal Row

5mins rest

For Time
35 Burpees For Time

Blood Flow Day

45min Continuous work at 65-70% effort
10 Cal Row Easy
Run 100m Easy
60sec FLR on Floor
Bear Crawl 20m
Ski 100m
70 Single Unders
10 Alt Step Ups 24/20

Fri Jan 15

All Levels
A1. BS – 5011; 4-7reps; rest 2mins x 4 sets
A2. Strict Pull Up; 41X0; 5-8resps; rest 2mins x 4 sets

4 Sets
Run 300m
12 KBS 70/44
8 Pull Ups
20 Double Unders
rest walk 90sec

A. Power Clean + 2 Split Jerks; build up to a moderately tough complex

B. AD Sprint 15sec @ 97%; rest 2-3mins x 3

9min AMRAP
3 PC&J 135/95
3 T2B

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

30 min EMOM
1. 7 toes to bar + 30 DU’s
2. Wallballs
3. Row 40 seconds

Sat Jan 16

All Levels
EMOM x 15mins
1st – 5-8reps Wtd Dips
2nd – 3 Wall Walks Controlled
3rd – 35-45sec Front Bridge

rest as needed

7min AMRAP @ 90%
7 Push Up
9 BJ Step Down

rest 3mins

7min AMRAP @ 90%
7 Sit Ups
9 Air Squats

A. Close Grip Bench Press w/ Chains; 2 reps every 45sec x 10 sets – use 55-60% of 1RM + chains and move the bar fast!

For Time
Row 350m
15 Thrusters 95/65
12 Burpee to 6″ target

rest as needed

2min AMRAP – Double Uners
1min AMRAP – Row Cals
rest 5mins x 2 sets

Sun Jan 17




About tjsgym

Owner of TJ's Gym
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