TJ’s Gym Workouts for the Week of Feb 8


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The best part of coming to the gym is seeing your peeps!

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We are thrilled to announce that long-time Bay Area group class instructor, Carrie Sisk of GoSiskgo fitness, will be running some high-energy, super-fun, and challenging  classes over the next month, starting THIS WEDNESDAY, FEBRUARY 10th in San Rafael. In her words, Carrie’s class will be a “fast-paced conditioning hour that will push you to your limits with high intensity cardio intervals interspersed with muscle defining moves. Come ready to sweat!”

Here’s the schedule for initial classes so far. We may be adding more, and then we will have a permanent GoSiskgo schedule up and running some time in March, assuming all goes well!

Wed 2/10 8:30 am San Rafael OG3 (in place of Sweatfest)

Friday 2/12 12:00pm Corte Madera

Wed 2/24 8:30 am San Rafael OG3 (in place of Sweatfest)

Saturday 2/27 7:30am San Rafael OG3

Sunday 2/28 8:00am Corte Madera

You don’t need to sign up for these classes in advance. Just come, and if you want to bring non-TJ’s Gym friends, just email ahead of time. Visitors ARE welcome!

*“Ask the Doc” seminar with Dr. Drew Ruebbelke

Sunday, March 13th 11:00am TJ’s Corte Madera

Find out how to prevent injuries, how to manage nagging aches and pains, and how to deal with limitations while working out.


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

3min AMRAP @ 90%
5 Burpees
5 Air Squats
rest 1min x 5

A. Clean Pull + PC + HPC + Squat Clean – 10mins to build to a tough complex
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Allison’s program:
A1. FS 5,5,3,3,1
Rest 20 sec
A2. Strict pull-up 4,5,6,6,6
Rest 2 min

B. 8 sets
10 Thrusters (45/65)
10 pull-ups
200m run
Rest one minute

All Levels
A1. DL + 2 PC + 2 HPC; rest 90sec x 4
A2. Seated DB Press (on floor); 6-8reps (pause 1 sec overhead each rep); rest 90sec x 4
4 Sets @ HARD Effort
10 BJ
10 DB Push Press
Row 200m
rest walk 3mins
30sec Hollow Rocks
30sec Rest
x 5

A. OHS; 6,1,4,1,2,1; rest 2-3mins

5min AMRAP – Strict Pull Ups

3 Sets for Times
Airdyne 21 Cals
15 Burpee Box Jumps
9 Back squats (from rack – 185/125)
rest 3mins

Allison’s Program:
A. Take 15 min to build up to a heavy set of 3 touch-and-go power cleans

B. EMOM 27 min
1. 8 Russian Swings (53/70 scale down from there) + 5 burpees
2. Row 40 seconds
3. 8 medball situps + 30 DU’s or 40 singles

All Levels
A1. Death March 10m; rest 60sec x 5
A2. 3-5 Wall Walks Slow and Controlled; rest 60sec x 5

EMOM x 18mins
1st – DB Burpee Box Step Over x 6 reps
2nd – 15-20 Anchored ABmat Sit Ups AFAP
3rd – AD HARD 30sec

A. Deadlift; build to a set of 5 TnG
HPC 115/75
HR Push Up

rest as needed

Airdyne 45sec @ 95%
rest walk 5mins x 2


A. Wave Deadlift 5-3-1-5-3-1
Rest 2-3mins
B1. KB Stiff Leg Deadlift + Bentover Row 6-8reps @5010/3011
90sec rest
B2. 2-Arm DB Press 3-5reps
90sec rest
X3 sets
C1. Hang Clean 2 Press 12-15reps
30-60sec rest
C2. Hamstring Developer 8-12reps
60-90sec rest

Allison’s Program:
A. Spend 10-15 minutes warming up and mobilizing. Target something that is bothering you, and spend some time working it out.

B. 5- minute AMRAP:
10 Toes to Bar
10 alternating box step ups 20/24”
Row 150m
Rest 1 minute and repeat

Rest 1 minute then:

5- Minute AMRAP
5 pushups
10 sprawls
Run 100m
Rest 1 minute and repeat

Rest 1 minute then:

5- minute AMRAP
Airdyne 8/10 cal
10 DB Hang Power cleans (25#/40# Rx scale go down from there)
10 air squats
Rest 1 minute and repeat

All Levels
A. PP + PJ x 3; rest 2mins x 5
B. 200m Single Arm Farmers Carry; switch arms as you wish Tough Weight

For Time
30 Burpee Pull Ups

5min rest

For Time
20 Wall Balls
40/30 Cal AD
20 Wall Balls

5mins rest

For Time
30 DB Thrusters 40/25
30 Cal Row
Blood Flow Day

2min Easy Row
1min bear Crawl
2min Easy Jog
1-3 Muscle Ups
2min Easy Airdyne
45sec Side Plank/side
– 45mins continuous

Allison: Make up day

All Levels
A1. 1-1/4 BS – 3sec eccentric; 3-4reps; rest 2mins x 4 sets
A2. Strict Pull Up; 2010; AMRAP at tempo (no pauses); rest 2mins x 4 sets

4 Sets
3 Wall Walks
12 Kipping T2B
25m Walking Lunges
Run 300m
rest walk 90sec

A. PC and Jerk – 10mins to build to a TnG Double
B. AD Sprint 20sec @ 97%; rest 2-3mins x 3

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Womens RX is 95lbs
Allison’s Program:

A1. Thruster wave load 3, 2, 1, 3, 2, 1 rest 20 seconds
A2. 10-15 Hollow Rocks rest 2 minutes (6 sets)

B. 6 sets super high intensity:

3 hang squat cleans
8 burpees afap
30 second airdyne sprint
rest 2 minutes in between sets!

C. Run or Row 8-12 minutes

All Levels
EMOM x 15mins
1st – 10-15 Ring Push Ups
2nd – 30sec Hollow Rocks
3rd – 10 Deadflits

rest as needed

7min AMRAP @ 90%
6 Alt DB Power Snatch 50/35
6 BJSD 24/20
12 Abmast Sit Ups

rest 3mins

7min AMRAP @ 90%
20 Double Unders
10 Air Squats
10 KBS 53/35

A. Back Squat w/ Chains; 55%; 8,8,8; rest 3mins

rest as needed

5min AMRAP – Row Cals
4min ARMAP – Wall Balls
3min AMRAP – Muscle Ups
2min AMRAP – Burpees
1min AMRAP – AD Cals

rest as needed

Row 30sec @ 95%
rest walk 2:30 x 3
Allison’s Program:

8 sets:
15 wallballs
15 situps
200m run
50 DU’s or 100 singles
20 sprawls
10 single arm DB Snatches
1 min Airdyne

Rest 1 minute

A. Bench Press 20X1 5, 5, 5, 5, 5RM 3-5 min rest

B. Helen

3 Rounds for time

400m Run
21 KBS 35/53
12 Pull Ups

Cool down 3 min EZ AD 1min Wall Stretch Each Side 1 min Down dog or Childs pose x2-3


About tjsgym

Owner of TJ's Gym
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