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%

Clean Pull

2×3 @ 90%, 100%

Front Squat 

5×3, up to 80% of your best triple

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

Work up to 3RM Box Squat. Set box height at thighs parallel

5×5 Box Squat @ 75% of today’s 3RM

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

30min light sled pull

3x (5-1) pull up ladder

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!