TJ’s Gym Workouts for the Week of May 2


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Hanging around in Mill Valley, almost five years ago!

*Lots of announcements coming this week to your email inbox, via our Newsletter. Let us know if you don’t receive it by Friday, by emailing

*Last call this week for body composition measurements for the Dunk Tank this Sunday, May 8th. Email if you’d like to get in!

*Register now for the next WHOLE LIFE CHALLENGE on the TJ’s Team! 56 days to get yourself on track, looking and feeling FABULOUS!

*This week is another tester week. If you’re not up for testing, you can always choose to do  a workout from the Allison’s program, which is not testing this week. Let us know if you have any questions!


All Levels
TJ’s Total

A. Front Squat 1RM
B. Close Grip Bench Press 1RM
C. Deadlift 1RM

A. Back Squat w/ Chains; 41X1; 5,5,4,4; rest 3mins
B1. Snatch Grip Deadlift; 3111; 4,4,4; rest 45sec
B2. Strict Ring Dip; 21X1; 9,7,5; rest 45sec
B3. DB Cross Walk (OK to load bottom arm Heavier); 40m (switch half way) rest 2mins x 3
Airdyne Sprint 14sec @ 97%
rest full recovery x 4


A1. Front Squat 3, 3, 2, 1
rest 20 sec
A2. Strict pullups 5, 5, 3, 3 (weight them if you can)

B. 6 sets:
Run 400m and in time remaining in 4 minutes, do:
10 single arm DB snatches
10 situps
30 DU’s
rest 2 minutes

All Levels
A. Hang Power Snatch – Build to a 3RM

For Time
Row Calories
Power Snatch 115/75lbs

Tabata Sit Up – Score is Total Reps

A. Pause Push Press; 3,3,2,2; rest 2mins (hold 2sec at bottom of dip and 2sec OH)
B. Wtd Supinated Pull Up; 2,2,2,2,2,2,2,2; rest 45sec between sets
3 Sets
Row 18/15 Cals
12 C2B Pull Ups
9 Strict HSPU
6 Burpee Box Jump Overs
3 Rope Climbs
rest walk 2-3mins between sets


A. 5 rounds for time:
40 DU’s or 60 singles
10 sprawls
10 DB push press
10 wallballs
Row 200m

20 seconds on, 40 seconds rest

All Levels
A. Strict Pull Up – 1RM wtd or Max Reps unbroken
B. 20min AMRAP of “Helen”
Run 400m
21 KBS
12 Pull Ups

A. Hang Squat Snatch (below knee) + Snatch Balance + OHS; rest 90sec x 6 Sets
EMOM x 10mins
Odd – 8-10 Thrusters (100/65)
Even – Airdyne 15/12 Calories

EMOM x 10mins
Odd – 12 GHD Sit Ups
Even – 5 DB Step Ups/leg (24/20″)


X3 sets
A1. Fat Grip Deadlift 2.2 (1-3sec for Re-Grip)
30sec rest
A2. Amrap Pull Ups + L-Sit AMSAP
2-3mins rest
x3 sets (no failing on bench -keep the single comfortable)
B1. Bench Press 1-1-1
15-30sec rest
B2. Amrap Ring Push Ups/HR Push Ups
Rest 2-3mins
x3 sets
C1. 100m RUN Sprint/150m ROW Sprint
no rest
C2. AMRAP Russian KBS (limit to 12-15reps with weight)
2-3mins rest


A1. DB RDL 6 per leg 3 sets
A2. 15 hollow rocks 3 sets

B. 20min AMRAP of “Helen”
Run 400m
21 KBS
12 Pull Ups


All Levels
A. For Time
500m Row
rest 90sec seated in straps
500m Row

B. For Time
20 Burpees
21 Wall Balls (20/14)
12 HPC (115/75)
15 Wall Balls
9 HPC (115/75)
9 Wall Balls
7 HPC (115/75)
20 Burpees


All Levels
A. Clean and Jerk – build to a Max in 10mins

“Breathe and Push”

For Time
Row 500m
Run 400m
20 HR Push Ups
50 Double Unders
.5 Miles Airdyne
20 HR PUsh Ups
.5 Miles Airdyne
50 Double Unders
20 HR Push Ups
Run 400m
Row 500m

A. Front Squat w/ Chains; 2 reps @ 55% 1RM + Chains; every 30sec x 14 sets
B. CGBP; 20X1; 5,3,1,5,3,1; rest 2-3mins
For Time
Run 800m
45 T2B
35 Wall Balls Heavy (30/20lbs)
20 Burpee Over Jerk Blocks (ok to use hands to climb the jerk box and over)



A. Power Clean + Hang Power Clean 3, 3, 3, 3, 3

B. EMOM 30 minutes
1. 3 power cleans plus 30 DU’s or 50 singles
2. 12 toes to bar
3. 9 burpee box step up and down


All Levels
Filthy Fifty

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions (class rotates through on this station)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
A. Power Clean; Every 45sec x 12 – 3 rep TnG (build a little – keep reps sharp)

3min AMRAP @ 90%
Run 50m
10 Ring Push Ups

rest 2mins

3min AMRAP @ 90%
6 Slam Ball 40/25
6 box Jump 30/24″

rest 2mins

3min AMRAP @ 90%
25 Double Unders
10 Walking Lungs

rest 4mins x 2


Same as All Levels


A1. Barbell or DB Glute Bridge 11X2 6-8 Reps x4 Sets 45 Sec Rest
A2. SA DB Bench Press (hips off bench) 3131 6-8 Reps/side x4 Sets 45 Sec Rest
A3. Front Bridge :30-:40 sec x 4 sets 2:00 Min Rest
B. 7 Min AMRAP @85% Aerobic
200m Run
7 DB Clean and Jerk
7 Sprawls
3:00 Min Rest (Stay consistent with rounds and reps)

About tjsgym

Owner of TJ's Gym
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