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 allison@tjsgym.com 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 allison@tjsgym.com, and we will see what we can do about making it happen, free of charge!

Monday

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

Wrench
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

Allison’s:

A. 6 sets–HIGH EFFORT

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

Tuesday

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

Wrench
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”
Allison’s:

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
Wednesday

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)
Wrench
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

Strength

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

Allison’s:
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
Thursday

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
Wrench
REST or MAKE UP DAY

Allison
Friday

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 HPC
8 Burpees
Airdyne 18/14 Calories
rest walk 2-3mins between sets

Wrench
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

Allison’s:

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
Saturday

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
Wrench
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

Allison’s:
Same as All Levels today!
Sunday

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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