WEEK OF APRIL 26 2021
Workouts from our Affiliate Gyms and Certified Instructors
DELOAD SESSION
10x Back Squats
60m suitcase carry (30m per arm) M@24kg F@16kg
10x Front Squats
60m suitcase carry (30m per arm) M@24kg F@16kg
10x Overhead Squats
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Work to 80% Deadlift
1×10 @ 30%
1×5 @ 50%
1×4 @ 60%
1×3 @ 70%
1×2 @ 80%
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4×10 RDL @ 30% of deadlift 1RM
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Circuit: 30 second box jumps + 1 minute box step ups + 20 second box jumps + 30 second rest x4 rounds @ 20-24in box
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20x Seated Banded Hamstring Curls
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10 minute row @ conversational pace
NOTES:
This is a deload session from Kurtis’ Gym Jones Tactical team on TrainHeroic
WORKOUT:
Warmup I: 10 minute row, run or bike. Easy pace
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Warmup II:
2×5 Wall Squat
2×10 Air Squat
2×10 Overhead Squat with PVC
2×5 Goblet Squat @ 25#
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Work to a heavy single front squat for today
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Circuit:
5×3 front squat at 80% of today’s heavy single
+ 5x KB Jump Squat
+ 100m row
Rest as needed, 5 rounds
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5 minute FLR to finish, try to break 2 times or less. Unbroken if you can!
NOTES:
This session was written for an athlete preparing for our Fundamentals Seminar.
WORKOUT:
Clean and Jerk
6×1 @ 50%, 57%, 63%, 70%, 75%, 80%
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Clean Pull
2×3 @ 90%, 100%
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Front Squat
5×3, up to 80% of your best triple
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Circuit:
100m row sprint + 10x KB Snatch (per arm) @ 25#-53# KB
5 Rounds
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Cool Down
NOTES:
This is a session from our Gym Jones Weightlifting Team on TrainHeroic.
WORKOUT
Warm up with 10 minute bike/row/erg
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4 rounds Burgener Warmup
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Circuit 1:
2x Back Squat @ bodyweight + 3x jump squats max height (rest 1:00, 7 rounds)
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Circuit 2:
3x Banded Deadlift @ 50% 1RM + 35% Band Tension + 7x heavy KB Swing (rest 1:00, 7 rounds)
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10 min AMRAP:
10x DB Push Press + 10x V-Ups + 150m row
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Cool down with foam roll and light stretch
NOTES
This is a session from Buck’s Gym Jones Combat Conditioning Team
WORKOUT
5-10 minute cardio warmup
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4 rounds:
10m bear crawl + 10m lunge + 10m each way lateral ape movement + 10m spider crawls
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20-2 Ladder (even numbers only) Bodyweight:
Air Squats
Mountain Climbers
Walking Lunges (each foot)
Side Lunges (each side)
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5 minute max burpee test
NOTES
This is a sample workout from CJ’s Gym Jones OCR Prep Program, launching on TrainHeroic on Monday!
WEEK OF APRIL 19 2021
Workouts from our Affiliate Gyms and Certified Instructors
GYM JONES COMBAT CONDITIONING
Warm-UP
10 Min Bike,Row, Ski-Erg or Jog
3 Rounds
6X Lizard Crawl forward/backward
10 Shoulder Dislocates (Pvc or bar)
10 Air Squats
10 Good Mornings
Squat
10X 35% 1RM (Theoretical 1 Rep Max)
2X 75-80% T1RM
1X 85-87% T1RM
3X5 @70-79% 1RM
Rest between 3-5 min each set
Over Head Press
10X 35% 1RM
2X 75-80% 1RM
1X 85-87% 1RM
1X 93-95% 1RM
3X5 @ 70-79% 1RM
Rest between 3-5 min each set
Max Pull-ups
3X Max
2 Min rest in between sets
Standing Pallof Press
3X10 Reps each side
Cooldown
Foam Roll and light stretch
NOTES:
This is a sample workout from our Gym Jones Combat Conditioning Team coached by Buck Grant
STRENGTH – LOWER
Warmup with mobility and foam rolling as needed.
Workout:
Back Squat to 3RM
Superset: 6x Front Squat to Box + 6x seated box jump (6 rounds)
6×6 Bulgarian Split squat (each leg)
4×12-15 RDL
4×12-15 Hamstring Curl
NOTES:
This was written for an athlete in an ongoing strength phase, week 4 of a 6 week cycle.
WORKOUT:
Warm Up with 5 minute Assault Bike @ Easy Pace +
Foam Roller +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC
3×10 OHS @ PVC +
3×10 Goblet Squat @ 25# +
2x20yd Lunge
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Work up to 3RM Box Squat. Set box height at thighs parallel
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5×5 Box Squat @ 75% of today’s 3RM
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Circuit: 4 rounds
10x Neutral Grip DB Bench Press + 20x Banded Tricep Pushdown + 20x GHD Sit Up + 12x KB RDL + 15 cal row @ >1000cal/hour
WARM UP
5-10 minute Cardiovascular Effort @ Easy Pace +
Foam Roller +
3×10 Air Squat +
3×10 Shoulder Dislocate +
3×10 Good Morning @ PVC +
3×10 OHS @ PVC +
3×10 Push-Up
WORKOUT
Circuit: 6 Rounds
8x burpee + 30x mountain climber + 16x V-Ups + 2:00 run @ tempo pace (70-80%)
Rest 2 minutes between sets
Then Cool Down
NOTES
This is a sample session from our Gym Jones Minimalist team, written for those without access to equipment
Warm Up:
10 minutes any cardio @ conversational pace
3 Rounds:
10/10 x Staggered DB Deadlift
10/10 + Bulgarian Split Squats (Bodyweight)
10 x 1 1/4 Goblet Squat
Front Squat: 7 reps every 3 minutes on the minute, add weight ascending to max
4×8/8 Bulgarian split squat as heavy as possible
100 reps barbell calf raise
Sprints: 100m sprint every 2 minutes on the minute for 10 minutes
NOTES:
This was the first workout of our High Performance Hypertrophy Phase 1. This program is designed to promote hypertrophy (muscle growth) , increase strength and improve performance. The session focus’ on Lower Body Strength and Power. Please note weights lifted and times on your cardiovascular sprints as these are give you valuable information to move forward with. Lift Heavy, Move Fast.
EMOM stands for “Every Minute on the minute so E3MOM means every 3 minutes on the minute. Today is the start of a 7/5/3 Cycle of Strength with Accessory Lifts. The last part I like to refer to as “Anabolic Sprints”. Short bursts at high intensity with enough built in rest to repeat performance.
WEEK OF APRIL 12 2021
Workouts from our Affiliate Gyms and Certified Instructors
STRENGTH SESSION
Warm Up with 10 minute Assault Bike @ Easy Pace +
Foam Roller +
3×10 Shoulder Dislocate +
3×10 Air Squat +
3×10 Push-Up +
3×10 Good Morning @ 45#
3×10 OHS @ 45# +
Then
Warm Up with Some Ring Push-Ups
Then
Work Up to 75% on Bench Press
Then
3x Bench Press @ 75% of 1RM +
2x Bench Press @ 80% of 1RM +
1x Bench Press @ 85% of 1RM +
Rest 2 minutes
Three Blocks
Then
10x RDL @ 72# +
20x Reverse Hyper @ 2×45-55# Plates +
30x Curl-Up +
20x KB Swing @ 53# +
5x Goblet Squat @ 53# (Knee Kickout on Each Rep)
Rest 2 minutes
Five Blocks
Then
“Cool Down”
NOTES:
Danny: Bench Press = 280#, 300#, 315#
Nick: Bench Press = 245#, 275#, 295#
This is a sample workout from our Strength, Power, Aggression Team that can be found on the new Trainheroic Platform. This is an excellent team to join if you’re looking to improve your overall strength for a wide variety of applications.
STRENGTH/POWER ENDURANCE
40 min AMRAP:
2-4-6-8-10… etc
[REPS] Jammer Pull
30m sled push *distance does not change. Add 10lbs to sled each round
[REPS] Jammer Push
[CALS] Bike cals
NOTES:
This was written for an athlete in a foundation phase, we’re just trying to get some accessory and conditioning work in, and of course have a little fun. We love throwing in the Sorinex Jammers whenever we can. Bryan made it 22 rounds
WORKOUT:
Standard Warmup
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30min light sled pull
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3x (5-1) pull up ladder
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Crossover Symmetry
NOTES:
This training session was completed by E26 members following our STR MN program*
STRENGTH
(2) Clean + (1) Jerk:
5×1 @ 50%, 60%, 70%, 80%, 80%
Clean Pull:
4×3 @ 90%, 100%, 110%, 110%
Clean Deadlift:
1×3 @ 120%
Split Jerk:
4×3 @ 50%, 60%, 70%, 80%
NOTES
This is a sample session from our Olympic Weightlifting team on TrainHeroic. It is part of a progressive program and should not be completed as a one-off session.
Warm Up:
10 minute bike/erg/run
10 figure 8 dislocates
10 air squats
10 overhead squats
10 good mornings
15 min rowing circuit
15 second sprint + 45 second moderate pace (conversational) x 15 rounds
15 minute running circuit
30 second jog
30 second side shuffle left
30 second side shuffle right
30 second backward jog
(Repeat for 15 minutes)
10 min AMRAP
50m bear crawl+sit out
50m hip escape
Superset:
4×25 jab cross sit out
4×25 band good morning
NOTES:
This is a workout from our Gym Jones Combat Conditioning Team on TrainHeroic. Fighting and combat is not linear, it is dynamic. Movement through multiple places under various loads makes a combat athlete versatile and resilient. Get after it!