WEEK OF JUNE 21 2021

Workouts from our Affiliate Gyms and Certified Instructors

This is the first session from the first week of our new training Phase on Gym Jones Movie Prep online team. German Volume Training . 10×10 Back Squat with 1 min rest today . The rest is important and will affect the weight. there is a huge difference between a 1 minute rest and a 3 minute rest… so select the weight relative to the rest… should be around 50% 1 RM but be conservative week 1!

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10 Minutes Easy Cardio (Bike Preferred to get blood flow to the legs)

3 x ( 5 x Wall Squat + 1 Min Weighted Plank + 5 x Jump Squat)

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10×10 Back Squat, 1 minute rest

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4 Rounds:

8 Reps Per Exercise @4010 Tempo unless noted. “Rest” 2 mins Between Rounds – Perform 2 Min Active Recovery Cardio to flush out the Legs.

1: Leg Press Or Sissy Squats
2: Bulgarian Split Squat 8/8
3: Barbell Calf Raises @2010 Tempo x 30

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Standard warmup

Then

3×10 DB halo

3×10 banded pull-apart

3×15 KB RDL

5:00 bike warmup

Then

5x pull-up

10x GS

15x KB swing

20x cal echo bike

4 rounds for time

Rest to recovery then

10:00 EMOM

3x Power clean @ 60% 1 RM

Then

3×15 pavlov press (es)

3×20 dead bug

3×10 birddog elevated knee

Programming and training questions? Contact Kevin!

POWER ENDURANCE

“Mikkos Triangle”

 

Warm Up – Mobility

 

2 x Worlds Greatest Stretch

2 x 20 second Deadhang + 5 Scapula pull ups

2 x 30:30r DB Press / Rest in OH Postion

 

Then

 

Prep + Prime

 

30 second Row / Ski / Bike Erg ( Tough effort )

10/10 Kettlebell Windmills

40m Dual KB Rack hold @ 2 x 16 / 24kg

 

3 Rounds – Change Erg every round

 

Main Workout – Mikkos Triangle

 

40 Minute EMOM

 

1) 8/10  Calorie Ski

2) 8/10 Calorie Row

3) 8/10 Calorie Bike Erg

4) Rest

 

+ 2 Calories every round

If you cannot complete the round -2 calorie off until you can.

 

#SENDIT

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S w/u

BB complex: 4x of each

DL + BR + HC + FS + PP + BS

3 sets @ increasing weight

10×3 Sumo DL @ 60% + 25% bands

*chase each set with 1x seated box jump

4×12 Front sqt @ 50% 1RM

2min rest 

4×10 hyper

4×10 bb hip bridge

6x30m Trap bar farmers carry

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POWER ENDURANCE

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Warm up with 2k row, ski, 10 min airdyne or 1..5 mile run

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3×5 Wall Squat

3×10 Air Squat

3x15m Walking Lunges

3×20 Push Up

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Prep for DB Work: Practice dumbbell hang power cleans, thrusters, and step overs

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21-15-9

DB Thruster @ 2×35# DBs +

Burpees

Rest 2:00

15-12-9

DB Hang Power Clean +

Pull Up

Rest 2:00

12-9-6

DB Step Overs (16″ Box) +

Box Jump (Same Box)

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Core Finisher

30 sec FLR +
30 sec rest +
30 sec Side plank right +
30 sec rest +
30 sec Side plank left +
30 sec rest +
10x v ups
30 sec rest

 

3 Rounds

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WEEK OF JUNE 14 2021

Workouts from our Affiliate Gyms and Certified Instructors

5 minutes any cardio

3x /(5x wall squat / 10x bar or PVC only overhead squat / 12x reverse lunge from platform @ bodyweight)

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Back Squat 

4×4 @ 85% (increase weight from last week) 

2-3 minutes rest between sets. 

Go for a 4RM PR! 

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Front Squat 

3×6 @ 75% 

2 mins rest 

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3 Rounds:

10 x DB Thruster + 20 Stride Heavy Farmer Lunge + 30 DB Floor Wipers

On Completion “Cash Out” with a 50 Cal Sprint on Bike

Use Same DBs through sequence . Suggested weight 50/35lbs

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POWER ENDURANCE

5min row/ski/bike

2min belt squat march

Crossover symmetry activation

1x power clean + 1x front sqt + 2x PP

8 sets @ increasing weight

Warm up PP to 70%

10x PP @ 70% +

1000m ski + 15x PP @ 60% + 1000m ski + 20x PP @ 50% + 1000m ski

For time

100x facepull

100x triceps push down

400m sled drag

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This training session was completed by in house members currency in the middle of a power endurance phase

Programming and training questions? Contact Kevin!

Warm Up

500m Ski 

 

Mobility Work

 

2 Rounds 

5/5 Reverse Lunges

10 KB Swings

 

Then 3 Rounds

6/6 KB Clean to Press

2min Ski (2k pace) 2min rest

 

4 min Rest between rounds

 

Then 3 Rounds

12 Goblet Squats

2min Ski (2k pace) 2min Rest

 

Then 4 Rounds 

5/5 Windmills

40 Band Pull Aparts

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Can be done with partner as a you go I go routine

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Warm Up with 5 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×10 Shoulder Dislocate +

3×10 Air Squat +

3×10 Good Morning @ PVC

3×10 OHS @ PVC +

3×20 KB Swing

Then

10x Goblet Squat @ 53# +

10x KB Swing @ 53# +

10x Goblet Squat @ 53# +

10x KB Swing @ 53# +

250m Sprint on Rower @ <50 seconds +

Rest 2 minutes

Three Bocks

Five Minute Intermission

Then

10x DB Push Press @ 2×25-35# +

30yd Bear Crawl +

10x Push-Up +

30yd Reverse Bear Crawl +

20cal Sprint on Bike @ >400Watts

Rest 2 minutes

Three Blocks

Five Minute Intermission

Then

300 seconds of FLR on Floor

Then

“Cool Down”

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Today’s workout is an IWT Hybrid performed at Project Deliverance.

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FYF

 

30 calories assault bike
10 DB snatch each side (35#25#)
10 burpees

25 calories assault bike
10 DB snatch each side (35#25#)
15 burpees

20 calories assault bike
10 DB snatch each side (35#25#)
20 burpees

15 calories assault bike
10 DB snatch each side (35#25#)
25 burpees

10 calories assault bike
10 DB snatch each side (35#25#)
30 burpees

WEEK OF JUNE 07 2021

Workouts from our Affiliate Gyms and Certified Instructors

POWER

1k Row @ 2k PR Pace + 2 Split Seconds

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5x Knee Jump + 5x Jump Squat + 30m Sprint

3 Rounds

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Work to a heavy single: Power clean and power jerk

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3x Power Clean and Power Jerk @ 70% of today’s heavy single + 100m row SPRINT

5-7 Rounds.
When performance drops more than 10%, stop the workout. The point here is power generation, so as soon as you are not doing that anymore, work beyond that point is just unnecessary volume. 

Full recovery between rounds – 3-4 minutes.

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Cool Down with 5 minutes total on Assault Bike. Complete as 10 rounds of 10 seconds hard/20 seconds easy.

 

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STRENGTH ENDURANCE

Warm Up with 10 minute Cardiovascular Effort @ Easy Pace +

Foam Roller +

3×8 Wall Squat +

3×10 Air Squat +

3×10 Push-Up +

3×10 Good Morning @ Light Bar +

3×10 RDL @ Light Bar or Dumbbells

Then

2:00 minute ATP March

Then

“Weight Mountain”

5-10-15-20-15-10-5 Reps of Each Movement:

Seated Arnold Press @ 2×20-30# DBs +

Dumbbell Thrusters @ 2×25-30# +

Goblet Squat @ 40-45# Dumbbell or Kettlebell +

Neutral Grip Bench Press @ 2×55-65# Dumbbells

V-Sit Kickout

Rest as Little As Possible Between Sets

Then

10 minute Cardiovascular Effort @ Moderate Pace

 

NOTES: This workout was performed by Daniel Balint as an accessory day on the Strength, Power, Aggression Team

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ACTIVE RECOVERY

5 minute light jog
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10 heels to hip
10 pendulum swings forward and back
10 pendulum swings side to side

3 rounds
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20 minute jog at conversational pace
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20 minute row at conversational pace
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4 Rounds:

25x Banded tricep pushdown
25x Seated banded row
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4x :30/:30 bridge to plank

NOTES: This was an active recovery day on our Gym Jones Combat Conditioning Team

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DEADLIFT AND BACK

3x (10x barbell good morning + 15x bent over rear delt fly + 10x Lying Y raise)

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Deadlift 

3/2/1 with 10 second intra-set pause @ 77%

5 rounds, 2-3 minutes rest 

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Circuit: 3 Rounds

12x Face Down DB Row @ 3010 Tempo

10x Supinated Bent Over Row @ 3010 Tempo

30x Barbell Calf Raise @ 2010 Tempo

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2000m row for time. E2MOM athlete must perform 10 strict chin ups

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NOTES:

3/2/1 format looks like: 3 reps, 10 second rest, 2 reps, 10 second rest, 1 rep.

On back circuit, really focus on activating your lats. Worry less about weight and more about feeling the tension in your muscles.

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500 meter row

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Stretch/Mobility for Legs/Hips/T-Spine
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Prep Work
10 Goblet Squats
15 KB Swings
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Main Work

5×10 10KB  Rack Squats both bells equal Half Body Weight :60-:90 rest
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Interval

10 Rounds :60 Row :60 Rest
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Finisher 100 Hanging Knee Tucks

 

NOTES: Stay at or just below 2K pace and keep the intervals consistent

Like this workout? Contact CJ for coaching

WEEK OF MAY 31 2021

Workouts from our Affiliate Gyms and Certified Instructors

MEMORIAL DAY MURPH

Standard warmup

Then

10:00 bike

3×20 banded pull aparts

3×20 banded lat pull down

3×15 KB swing increasing weight

Then

“Murph”

1-mile run
100x pull-ups
200x push-ups
300x squats
1-mile run

*Wearing a 20/14lb vest

Then

5-10:00 bike cooldown

NOTES: Partition the Pull-Ups, Push-Ups, and Squats as needed.

Like this workout? Contact Kevin for coaching options.

Warm up with 10 minute cardiovascular effort + 

Foam Roller +

3×10 Air Squat + 

3×10 Shoulder Dislocate + 

3×10 Good Morning @ PVC  or Broomstick + 

3×10 Push up + 

3×5 Goblet Squat

 

Circuit: 4 rounds

2x walking lunges (1 per side)

2x single leg deadlift (1 per side) 

2x pistol squat (1 per side) 

4x turkish get up @ light weight (2 per side) 

20x bench dips

10x close grip push up 

 

Running: 10 rounds of 10 second sprint/50 second walk or jog @ moderate pace

 

NOTES: This is a session from our Gym Jones Minimalist team.

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GYM JONES TACTICAL

Warm up with 5min low impact aerobic work and shoulder mobility 

 

10-1 Ladder: 

Push Ups + DB Push Press + DB Bent Over Row 

 

Bench Press to 2RM 

Use football/swiss/multigrip bar if able

 

4×15 DB Incline Bench Press

3x 60/60 JM Press (60 seconds for max reps, 60 seconds rest) 

 

Superset: 4 Rounds

10x Seated Incline DB Curls + 

30 second L Sit 

 

NOTES: This is a session from our Gym Jones Tactical online team

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IWT

5 minute cardio warmup

 

Barbell Complex: 

5x Pendlay Row + 4x deadlift + 3x front squat + 2x thruster + 1x push press

 

4 Rounds. Start with an empty bar, add weight each round.

 

IWT Part I 

 

10x deadlifts at 65% of your 1RM

3:00 row @ 2k pace or faster

2:00 rest

3 rounds

 

IWT Part II 

 

10x Pendlay Row @ 65% of your 1RM or 90% RPE if you don’t know your 1RM

2:00 row @ 2-3 split seconds faster than your pace in part 1

2:00 rest

3 rounds

 

Pull up accessory work: 

 

Dead Hang 3×1:00

Negative Pull Up 3×8

Hanging Scapular Retraction 3×10 

NOTES: Goal is to maintain your pace from round 1 for all three rounds! Shoot for consistency. Pull up work is part of a progressive program written for an athlete trying to get her first pull up.

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5-10 minute cardio

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4 Rounds:

10m bear crawl
10m lunge
10m each way: lateral ape movement
10m spider crawl

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4 Rounds:

8/8 Bulgarian Split Squat
10/10 Single Leg RDL
20m Farmer Walk (30% of bodyweight in each hand)

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5 Rounds:

6 burpees
8 hanging knee tucks
12 KB Swings (35/53#)

:90 rest between rounds

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10 min cool down