TJ’s Gym Workouts for the week of Jan 25


























Catch up on the weekends events AND build core strength?  Who could ask for more?

Hope you all had a great weekend!

Thanks to Coach Dan for his excellent rowing seminar in Corte Madera today. Seems like everyone in attendance learned a lot and will be more happily rowing from here on out! Keep an eye out for a Level 2 Rowing Seminar for those who attended the Level 1.  Those who came to the nutrition talk were schooled as well. They will be more happily eating (or not!).

Upcoming stuff…

*Our 6th annual NorCal Masters event will take place this weekend Jan 30 and 31 all day at the Craneway Pavilion in Richmond. Stop by if you want to be inspired by some amazing athletes!  Please let know if you’d like to volunteer.

*Bodyweight Movement Seminar with TJ in San Rafael. Sunday, Jan 7th (pre SUPER BOWL) from 10:30-12. Please register with Jessica asap if you want to hold a spot. This will be limited to 15 members.

*Shout out to those of you doing the Whole Life Challenge! It’s not always easy, but the rewards are many. If you’re not doing it and are curious, just ask someone who is to tell you all about it.

*Let us know if you have any specific gym goals to work on. We’d love to throw out a few suggestions by email for ways you can work towards them when you’re in the gyms!

Mon Jan25

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

3min AMRAP @ 90%
3 PC
6 Push Ups
rest 1min x 5

In 6mins Find a 1RM hang Snatch – 3 Attempts Max

then from 6mins to 16mins

10min AMRAP
50 DU
10 T2B
10 C2B

rest 1min

then from 17mins-20mins

AMRAP burpee to 6″ Target


A. Power clean 3,3,3,3

B. 4 x3-min AMRAPS of the following with 1-min rest in between:
8 ring rows
8 sprawls
10 cal AD

C. 10 min row intervals: 30sec sprint, 30 sec rest

Out of Town

4 x3-min AMRAPS of the following with 1-min rest in between:
8 ring rows orpullups
8 sprawls
10 cal AD or 150m Run


Tues Jan 26

All Levels
A1. 2 Clean DL + 2 HPC + 2 PC; rest 90sec x 4
A2. DB Seated Press; 2112; 6-8reps; rest 90sec x 4
4 Sets @ HARD Effort
8 Burpees
Airdyne 20-25sec Row Sprints
rest walk 3-4mins
Accumulate 3min In Ring Plank

A. OHS; 22X1; 5 Singles in 10misn
B. Back Squat; 20X1; 2,2,2; rest 3mins
C. Ring Row; 2020; AMRAP at tempo; rest 2mins x 3

6 Sets
Airdyne 12/9 Cals
9 Strict Dips
6 Box Jump OVers 24/20″
rest 15sec
8 OHS 95/65
Row 12/9 Cals
rest 90sec
A. Thrusters from the rack 2,2,2,2

B. 5 rounds
15 DB thrusters
10 toes to bar

C. 10 min cool down AD or jog

Out of Town

5 rounds
15 Squats
10 toes to bar

20 Double Unders

Wed Jan 27

All Levels
A1. DB SL RDL; 2010; 10 reps alternaintg (no loading unless perfect position is accheived); rest 60sed x 4
A2. 2-3 TGU/arm; rest 2mins x 4

EMOM x 18mins
1st – 8 DB Gound to Overhead
2nd – 8-10 Kipping T2B
3rd – AIrdyne 30sec @ 85%

A. Deadlift TnG 3 reps; every 2mins x 6 sets
B. KB Single Arm press; 2112; 4-6reps/arm; rest 60sec between arm x 4 sets

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

3 Sets @ 97%
30sec KBS
30sec Burpee
30sec AD hard
rest walk 4-5mins


A. Emom x10mins
Deadlift 1rep

B1. Stiff Leg Deadlift 8reps @3011
90sec red
B2. Single Arm DB Press 3-5reps/arm 60sec rest between arms
90sec rest

X3 sets
C1. Seated Arnold Press 12-15reps 3010
30-60sec rest
C2. Hamstring Developer 8-12reps
60-90sec rest

A1. 30 seconds weighted plank hold
A2. Amrap pushups. Modify using a low bar on the rig, not your knees.
B. 5 times through:
1 min at each of the following stations:

DB Power Clean and Jerk
Double Unders or single jumps
Row for calories
Renegade rows with light DB’s
AD for calories
Rest 1 min

Out of Town

5 times through:
1 min at each of the following stations:

Double Unders or single jumps
Box Jump
Rest 1 min

Thurs Jan 28

All Levels
A. Push Jerk; hold 3sec in overhead position; 3-5reps; rest 2mins x 5
B. Single Arm Farmers Carry Heavy; 20m/arm; rest as needed x 3 sets

For Time
15 Wall Walks

5min rest

For Time
Airdyne 40/30 Cals
25 Thrusters 95/65lbs

5mins rest

For Time
30 DB Burpees

Blood Flow Day

2min AD Easy
20m Bear Crawls
30sec side Plank (switch sides each round)
30sec HS Skill Prctice (HS Hold, walk, etc.)
1-2 RC – work on foot lock skill
– 40mins continuous

Allison–make up or rest day

Out of Town

20 min AMRAP

5 Pullups or Pushups

15 Situps

25 Double Unders

Fri Jan 29

All Levels
A1. BS – 4111; 4-6reps; rest 2mins x 4 sets
A2. Strict Pull Up; 3110; 5-7resps; rest 2mins x 4 sets

4 Sets
35 Double Unders
9 Kipping Pull Ups
12 BJSD 24/20″
Run 300m
rest walk 90sec

A. PC – build to a tough single for the day in 10mins
B. AD Sprint 20sec @ 97%; rest 2-3mins x 3

10min AMRAP
15 PC 95/65
30 Double Unders


A1. Front Squat 5, 5, 5, 5
A2. 15 hollow rocks

5 Rounds For Time
Row 400m
10 pullups
10 box step up and down

Out of Town

5 Rounds For Time
Row 400m
10 pullups
10 box step up and down

Sat Jan 30

All Levels
EMOM x 15mins
1st – 8-10 Dips
2nd – 45sec Wall Bug
3rd – 15 Russian KBS

rest as needed

7min AMRAP @ 90%
6 Burpees
9 AIr Squts

rest 3mins

7min AMRAP @ 90%
10 Sit Ups
10m Walking Lunges

A. Front Squat w/ Chains; 2 reps every 45sec x 8-10 sets (use 55% + CHAINS)

For Time
Row 1min Max Cals
20 Burpees
20 KBS 70/53

rest as needed

2min AMRAP – BJSD 24/20″
1min AMRAP – Airdyne Cals
rest 5mins x 2 sets


A. OHS technique work or OHS 3, 3, 3, 3 if you’re able to load that movement

B. EMOM 30 min
1. 5 OHS from floor + 10 situps
2. Row 40 seconds
3. 6 KB swings + 6 burpees

Sun Jan 31

A. Deadlift 3, 2, 1, 3, 2, 1; 3-4 min rest (wave set)

B. 10 Min AMRAP

5 Hang Squat Cleans (135/95)

7 Bar Facing Burpees

C. Cool Down: 200m easy jog, Wall Stretch 1:00 min Each side, 6 reps of Down Dog to Cobra x2


About tjsgym

Owner of TJ's Gym
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