TJ’s Gym Workouts for the Week of Jan 18


Huge Congrats to Megan and Marcus on their beautiful wedding in Poipu. They met at TJ’s Corte Madera back in the day and haven’t looked back. We wish you lots of health and happiness, with some delicious cake along the way!



*Upcoming seminars FREE to TJ’s members:

*SUNDAY, JANUARY 24th in CORTE MADERA: Back-to-back Seminars:

1. Rowing Seminar with Coach Dan. 10:30-12:00.

2. Nutrition/Supplementation Seminar with TJ 12:00-1:00.

*SUNDAY, FEBRUARY 7th in San Rafael:

Bodyweight Movements and Skills Seminar with TJ 10:30-12.

*This week, the Allison’s Program is a bunch of named workouts that are fun testers and fun to do with friends. Hop on ’em!

*Let us know what you want the March Seminar to be by emailing We are all ears!

*We are looking for the right YOGA instructor to add to our awesome TJ’s staff. Please email if you know of anyone who might be interested.

*The Discussion Board is picking up steam with the Whole Life Challenge under way. Get in on the action by posting about your workouts, nutrition, or general fitness stuff. We will reward an active member each month with some kind of TJ’s goodie!

Monday Jan 18

All Levels
A. Push Press; 3,3,3,3,3; rest 2mins

15min AMRAP
60 Push Press
50 Sit ups
40 Box Jump Step Down
30 Push Ups
20 Pull Ups

A. 2 Hang Snatch; rest 2mins x 4
B. Back Squat 20X1; 2-3 reps; rest 3mins

12min AMRAP
5 PC 145/100
10 T2B
15 WB 20/14 to 10/9′


Warm up with a few sets of hollow rocks and OHS technique work.

5 rounds for time:
15 OHS
400m run

Out of Town

5 Rds for time

25 Air Squats

400m Run
Tuesday Jan 19

All Levels
A. BS – 20X1; 4,4,4,4,4; rest 2-3mins

3 Sets @ 95%
30sec – AMRAP KBS (53/35)
30sec – AMRAP Burpee
30sec – Aridyne Sprint
rest walk 4-5mins

rest as needed

3 Sets @ 97%
Row 150m for Time
rest walk 3mins
A. OHS; 55X1; 1 rep every 90sec x 6 – moderate sets w/ position as focus
B. Wtd Ring Strict Pull Up; 3-4reps; rest 90sec

8 Sets
10 Cal Row
7 Pull Ups
5 Dips
rest 15sec
21 Double Unders
8 Burpee Box Jump Over 24/20″
rest 90sec


A. 15 min work up to tough Power Clean single
B. “Cindy”
AMRAP 20 min:
5 pull-ups
10 pushups
15 bodyweight squats

Out of Town

AMRAP 20 min:
5 pull-ups
10 pushups
15 bodyweight squats
Wednesday Jan 20

All Levels
EMOM x 14mins
Odd – Strict Press x 5 reps (tough from rack)
Even – 40sec Wall Bugs

rest as needed

3min AMRAP @ 90%
7 Push Up
9 BJ Step Down

rest 1min

3min AMRAP @ 90%
7 Sit Ups
9 Air Squats

rest 3mins x 2

A1. Deadlift TnG; 5,5,5,5; rest 90sec
A2. Single Arm Seated DB Press; 3111; 6reps/arm; rest 90sec x 4

EMOM x 8mins – 3 TnG Power Snatch (moderate)

3 Sets @ 97%
15 KBS 53/35
12 Burpee
9 Cal AD
rest walk 4-5mins

Rowing “Kelly”
5 Rounds For Time
Row 400m
30 Box Step up and down
30 Wall Balls

Out of Town

5 Rounds For Time
Row 400m
30 Box Step up and down
30 Pushups
Thursday Jan 21

All Levels
A. BS – Every 40sec x 10 sets – 2 reps @ 50-55%

4 Sets @ High Effort
3 Front Squats (from rack) @ 80-85% tough
12/9 Cals Airdyne
6 DB Burpee Step Overs (20/16″ box)
200m Run
rest walk 2mins

Blood Flow Day

45min Continuous work at 65-70% effort
10 Cal Ski
Sled Push 50m
30sec Side plank/side
Crawl 30m
AD 10 Cals
30 Double Unders
10m Walking Lunges

Rest or make up from earlier this week

Out of Town

100 Double Unders

10 Situps

75 Double Unders

20 Situps

50 Double Unders

30 Situps

25 Double Unders

40 Situps
Friday Jan 22

All Levels
A1. 2 Snatch Grip DL + 2 Hang Power Snatch; rest 90sec x 4
A2. DB Seated Press; 2121; 6-8reps; rest 90sec x 4
2 Sets
6 Man Makers
Run 300m Hard
rest 2mins
20 Anchored Sit Ups AFAP
10 HPC
Airdyne 35sec Hard
rest walk 3mins

A. Power Clean + Push Press; build up to a moderately tough complex

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

10min AMRAP
15 PS 95lbs/65lbs
15 T2B

A. Thrusters from the rack 3, 3, 3, 3, 3

B. “Burpee Dumbell Fran” at sprint pace
21-15-9 reps of
DB thrusters and burpees

C. 10 min cool down AD or jog

Out of Town

1 mile Run Buy In



Jumping Squats

1 mile Run Buy Out
Saturday Jan 23

All Levels
A1. Single Leg Glut Bridge – 1113; 6-8reps/leg; rest 90sec x 4

A2. TGU – 2/arm – slow contorlled; rest 90sec x 4
4min AMRAP
Burpee Pull Ups

rest as needed

EMOM x 18mins
1st – 15 KBS
2nd – 8-10 Kipping T2B
3rd – Airdyne 30sec @ 90%
A. Close Grip Bench Press w/ Chains; 3 reps every 60sec x 8 sets – use 55-60% of 1RM + chains and move the bar fast!

For Time
AD 21/18 Cals
15 burpees
AD 21/18

rest as needed

3min AMRAP – Strict Ring Dips
2min AMRAP – BJSD 24/20″
1min AMRAP – Row Cals
rest 5mins x 2 sets


7 rounds of:
15 Kettlebell swings
15 pound Power cleans
15 Box step up and down
Sunday Jan 24


About tjsgym

Owner of TJ's Gym
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