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

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Congratulations to Shawna and Andy for getting hitched! The couple who works out together lives happily ever after!

*Spring Break TJ’s Social Media Contest: post a Spring Break photo related to TJ’s Gym in some way. Tag us @tjsgyms on Instagram and Twitter, or TJ’s Gym on Facebook.  Person with the most creative photo will get a TJ’s sweatshirt and coffee mug! Must post by Saturday, April 16th.

*Dunk Tank body comp testing Sunday, May 8th at TJ’s San Rafael. Email to reserve a spot!

*Let us know if there’s an apparel item you would like us to order for Spring and Summer. If you find us a sample we use, you’ll get one free when we get them in stock!

*Have a seminar idea for a topic you’d like to learn more about? Email, and we will see what we can do about making it happen, free of charge!


All Levels
A1. Front Rack Reverse Lunge 5reps/leg; rest 90sec x 4
A2. Ring FLR; 30-60sec HOLD; rest 90sec x 4 (scale down to floor FLR)

3 Sets for Reps
:40sec – Wall Balls
:20sec – REST
:40sec – Kipping Toes to Rings
:20sec – REST
:40sec – Row Cals
1:20 – REST
*record Reps + Calories for each Round

A. Squat snatch – 1RM – film final two set
Rest exactly 2 minutes btwn A and B
B. For time – 25 squat snatches @77% – film


For Time
Airdyne 50/35 Cals



5 Strict Pullups (use bands that allow for hard but doable reps)
30 second plank hold on elbows
200m Row Sprint
15 Cal AD Sprint
Rest 2:30 b/w sets
*Share your set-up with a partner and stagger starts by 2 min so you can use the same AD and rower*

B. Tabata: Alternate DB Bicep Curls with hollow rocks


All Levels
3 Sets @ 95%
12 DB Push Press
Row 150/125m HARD
rest walk 2-3mins

3 Sets @ 95%
4 Power Clean + 4 Hang Power CLean
Run 200m HARD
Rest walk 2-3mins

3 Sets @ 95%
10 Burpees
Airdyne 30sec (record Cals)
Rest walk 2-3mins

A. Press – 1RM
B. Wtd Pull Up Strict – 1RM
5 min Amrap
Strict Pull Ups – pronated, must complete each eccentric before releasing from bar, 36″ width allowance

Rest exactly 10 minutes

5 min Amrap
Strict HSPU – max hand allowance box 36×24”

A1. Back Squat 3, 3, 3, 3
A2. Hollow rocks 10-15 each set

B. EMOM 30 min
1. 8 KB swings + 8 situps
2. 6 toes to bar + 20 DU’s
3. Run 100m

All Levels
A1. Seated BTN Press; 2112; 4-6reps; rest 60sec x 4
A2. Two Arm Bent Over DB Row; 3110; 6-8 reps; rest 60sec x 4
A3. TGU; 2/arm Slow controlled; rest 90sec x 4

10mins AMRAP – 90% Aerobic Effort
30 Double Unders
10 Alt DB Snatch (45/30)
A. Clean Grip Deadlift – build to a max

For total time
500m row
Rest exactly 90 sec strapped on rower
500m row
*use interval setting

C. Max Seconds Ring FLR


X3 sets
A1. Fat Grip Deadlift 8-12reps Tough

A2. Dips 3-5reps 31×1

A3. 2Arm DB Row 8-12reps 30X1

A4. Box Jumps 6reps

A5. 100m Sprint/Row 150m Sprint
3mins rest

A1. Single Leg RDL with DB’s. 6 per leg not alternating.
A2. 10-12 pushups — use bar to raise torso as modification if needed

B. 8 sets
Row 200
8 burpees
8 DB thrusters

All Levels
A. Front Squat; 30X1; 2-3 reps x 4-5 sets; rest 2-3mins

B. Ring Row – AMRAP Unborken; rest 2mins x 3 sets

6 Sets
Row 250/200m
15 Anchored Abmat Sit Ups
12 Wall Balls
Rest walk 60sec


All Levels
A. Deadlift; 3,3,3,3,3 rest 2-3mins

B. Hand ReleasePush Up – 3min AMRAP

3 Sets For Times
Airdyne 18/14 Calories
8 Burpee
8 Burpees
Airdyne 18/14 Calories
rest walk 2-3mins between sets

A. Power clean – 1RM
B. RFESS – 8, 8, 8RM – load with DBs in hand – film final set from front
C. Close-grip bench press – 1RM
D. Powell raise @30X0 – Amrap each arm @10% – use a DB to load
E. Sorenson hold – one set max duration


A. HPC + PC + PC build to a tough set over 15 minutes

B. 4 rounds for time:
5 PC moderate weight
10 box step up and down
15 medball situps
20 AD Calories

C. Tabata Row

All Levels
5 Sets for Times

12 Thrusters 95/65
Run 200m
12 Pul lUps
Row 200m
12 KBS
40 Double Unders

rest walk 3-4mins between sets
*rotate order of movements every set
75 T2B for Time
*every time you break must perfrom 3 Burpees
*10min Time Cap

rest as needed

9mins AMRAP
5 Thrusters 115/75
5 Bar Facing Burpees
1 Rope Climb

Same as All Levels today!

A1. DB SL RDL 3011 6-8 Reps/leg x4 Sets 45 Sec Rest
A2. Bar Dips 4-6 Reps x4 Sets 45 Sec Rest
A3. Wall Bugs :30 Sec x 4 sets 2:00 Min Rest
B. 5 Min AMRAP @85% Aerobic
     8/10 Cal AD
     5 Russian Swings
     5 Burpee Box Jumps or Burpee Step Ups
     x3 2:00 Min Rest (Stay consistent with rounds and reps)

About tjsgym

Owner of TJ's Gym
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