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!