WEEK OF JULY 05 2021
Workouts from our Affiliate Gyms and Certified Instructors
WARMUP
6 minute bike: 30 seconds easy/30 seconds hard
3x (5x wall squat + 10x cossack squat + 10x barbell roll outs)
WORKOUT
10×10 Back Squat
1 minute rest
16 minute EMOM
1: 6x Squat Clean / DB Squat Clean
2: 15/10 calorie row or ski
3: 6/6 Bulgarian Split Squat
4: 8x Toes to Bar
NOTES
This is our final week of German Volume Training! Increase weight by 2.5-10lbs where possible. Some spicy accessory work to prepare us for the next cycle 🙂
WARMUP
Warm up with 5-10 minute run @ easy pace
Foam Roll
3×10 Air Squat
3×10 Shoulder Dislocate
3×5 Peaks and Valleys
3×10 Push Up
3×10 Dips on Chair or Bench
WORKOUT:
20 min EMOM:
1: 8x Push Up
2: 8x Air Squat
3: 8x Split Jump
4: 60 second FLR on floor
INTERVALS
8x (20 second sprint / 40 second easy jog)
NOTES:
This is a workout from our Gym Jones Minimalist team, designed for athletes with limited/no access to gear.
WARMUP
5 minutes low impact aerobic work and shoulder mobility
CIRCUIT
DB Complex: 8x of each
Front DB Raise + High Pull + Overhead Press + Push up with single arm row
3 sets, 1 minute rest
Increase weight of DB each round
ME UPPER: 1RM PAUSE BP
Build to 1RM bench press with 3 second pause 1 inch off of chest
Then
3×1 Bench Press @ 85% or more
We want 3 heavy singles today. Rest fully between sets.
SUPERSET:
3×12 Incline DB Bench Press +
3×8 Strict Pull Up
SKULL CRUSHERS
3×60/60 max rep skull crushers… pick your weight wisely
INTERVALS
8x 20 second sprint / 10 second rest… run, row, ski or bike
NOTES:
This is today’s workout completed by our Gym Jones Tactical Team on TrainHeroic
WARMUP
As desired
WORKOUT
Clean and Jerk
1×2 @ 55%
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
3×2 @ 75%
Clean High Pull
4×3 @ 80%
Behind the Neck Jerk
1×3 @ 55%
1×3 @ 60%
1×3 @ 65%
1×3 @ 70%
1×3 @ 75%
1×3 @ 80%
Hyperextension
4×12
NOTES
This is today’s workout from our Gym Jones Weightlifting Team.
WARMUP
10 minute AMRAP:
5 calorie ski
5x pull ups
5 calorie row
5x inch worm + push up
Take this at a very easy pace
WORKOUT:
1000m Ski / EMOM 5x burpee pull ups
2000m Row / E2MOM 5x burpees over erg
3000m Run / E3MOM 5x burpee broad jumps
COOL DOWN:
Walk, foam roll, stretch as desired
NOTES:
This is a session from our Gym Jones Cult Classic team this week. We’re in a week of foundation after finishing a Power phase + test week!