Gym Jones Public Content and Workout.pdf

Gym Jones Public Content and Workouts : Workout: (300 Rise Of An Empire)

Workout:

Workout:

2x5 Wall Squat

2x10 Shoulder Dislocate

Work up to Heavy Deadlift

2x10 Squat

2x5 Wall Squat

Then:

2x5 Goblet Squat @ 25#

2x10 Squat

5x Back Squat @ 40% 1RM +

Then:

2x5 Jump Squat

15 yard Sled Push (Piston Step/High

Work up to Heavy Back Squat

2x (5x Tuck Jump + 5x Box Jump + 5x

Step)

Then:

Knee Jump)

Five Sets, Full Rest between

5x2 Back Squat @ 80% 1RM

Then:

Then:

Rest 3 minutes between sets

5x Snatch Grip DL +

Cool Down

Then:

5x Whip Snatch +

Row 500m +

5x OHS +

50x Ring Dip +

5x Whip Snatch

50x DB Push Press +

Five Sets @ 75-95#

50x Step-up @ 18-20” box +

Then:

50x Push-up +

10x Ball Slam @ 25# +

50x Sit-up +

250m SkiErg +

Row 500m

10x Goblet Squat @ 70# +

Then:

25c AirDyne Sprint +

Cool Down with 300sec FLR

10x Hex Bar DL @ 145-155# + 250m Row Five Sets, Rest 2 minutes between

Workout: Two Man Relay 5000m Row Partners may switch as needed Then: 4x (30sec Work/30sec Rest) Frog Hop Then: 4x (30sec Work/30sec Rest) Burpee Then: Two Man Relay 5000m SkiErg Partners may switch as needed

each Workout:

Workout:

Workout:

"Head To Head":

3x5 Wall Squat

10 minute Row @ Easy Pace

2000m Row For Time

3x10 Squat

Then:

Then:


30sec Row +

Team Competition:

3x20m Lunge

90sec Active Rest

4000m SkiErg +

5x5 SL Squat @ 20” Box

Start at 140m for the 1st interval

900 yard Sled Push +

Then:

(males) Go up by 1m each round

4000m Row +

Work up To Heavy Back Squat

Workout stops when player fails to

100x Burpee/Pull-up

Then:

increase twice in a row

Two, six man teams

5x25 Back Squat @ ~50% 1RM

Only one player per team can work at

Full Rest between sets

once

Then:

Then:

30x Lunge (15 each side) + 30sec Wall

Cool Down

Sit Seven Rounds Then: Cool Down

Workout:

Workout:

Workout:

50x Strict Pull-up

2x5 Wall Squat


Then:

2x10 Squat

Then:

Work up to Heavy Military/Strict Press

2x5 Goblet Squat

BB Complex:

1RM

2x20m Lunge

6x Deadlift +

?Then:

2x20m OH Lunge

6x Bent Row +

5x4 Military/Strict Press @ 75-80%

Then:

6x Clean +

1RM

"TailPipe":

6x Front Squat

Rest 2-3 minutes between sets

P1: 250m Row

6x Push Press +

Then:

P2: KB Rack Hold @ 2 x 53#

6x Back Squat

4x15 Single Arm Dumbbell Row @ 50-

Three Rounds

Start @ 75#

75# DB

Then, Later:

Go up by 10# Each Set


4x (30sec Work/30sec Rest) Frog Hop

Every 20# increase drop a rep

Then:

Rest 2 minutes

Then:

4x15 Strict Bent Row @ 95-135#

4x (30sec Work/30sec Rest) Split

100x Ring Plank Pull


Jump

(Penalty for dropping off rings is 10x

Then:

Rest 2 minutes

Burpee/Pull-up)

3x5 Bat Wings (5 second squeeze at

4x (30sec Work/30sec Rest) Burpee

Then:

top)

Rest 2 minutes

100x Wall Ball @ 20#

3x5 SOTS & OHS Combo @ 2 x 10#

4x (30sec Work/30sec Rest) Push-up

Evert time you stop must do 60m Sled

Then:

Rest 2 minutes

Push

50x Strict Pull-up

4x (30sec Work/30sec Rest) Squat

Then:

Then:

100x KB Swing @ 53#

Cool Down

Every time you stop must do 60m Heavy Hex Bar Carry Then: "Cool Down" with 2000m Rowing race

Workout:

Workout:

Workout:

2x5 Wall Squat

10-1 Team Back Squat Ladder @

2x5 Wall Squat

2x10 Squat

135# (Speed Focus)

2x10 Squat


In between each set complete 30m

2x5 Goblet Squat

Then:

Sled Push

2x20m Lunge


Looks Like:

2x20m OH Lunge

Then:

P1 does 10x Back Squat @ 135# +

Then:

5x2 Back Squat @ 80% 1RM

30m Sled Push

500m Row +


P2 does 10x Back Squat @ 135# +

2:00 minute Rest

Then:

30m Sled Push

As many rounds as possible following

Row 500m +

P1 does 9x Back Squat @ 135# + 30m

protocol:

50x Ring Dip +

Sled Push

First round 500m at 2:00/500m pace

50x DB Push Press +

P2 does 9x Back Squat @ 135# + 30m

First round needs 5x Push-up

50x Step-up @ 18-20” box +

Sled Push

Second round 500m at 1:58/500m

50x Push-up +

Then:

pace

50x Sit-up +

Team Max Pull-up

Second round needs 10x Push-up

Row 500m

Each player does Max Reps Pull-ups

Third round 500m at 1:56/500m pace

Then:

(Chest-To-Bar)

Third round needs 15x Push-up

Cool Down with 300sec FLR

Then: Team 3000m Row Relay

Follow format until player fails at Row

Each player must Row at least once

or Push-up

Then:

Then:

Team Blaster Bars Hold

Cool Down

Each player does Max Blaster bar hold Then: Cool Down

Workout:

Workout:

Workout: (Power Endurance 300)


2x5 Wall Squat


Then:

2x10 Squat

Then:

5 minute Progressive Row:

2x5 Goblet Squat

Six-Way BB Complex:

One minute @ 2:00/500m pace +

2x20m Lunge

6x Deadlift +


2x20m OH Lunge

6x Bent-over Row (back parallel to


Then:

floor) +


Team Competition:

6x Hang Clean +

One minute @ 1:40/500m pace

Four Player Teams, Five Events:

6x Front Squat +

Then:

3000m Team Row

6x Push Press +

3x5 Bottoms Up Press @ 2 x 35# KB

100x Burpee/Pull-up

6x Back Squat +

3x5 Clean & FSPP @ 2 x 35# KB

3000m Team SkiErg

6x Push-up

3x5 Two Hand Snatch @ 2 x 35# KB

100x Burpee/Box Jump

Do these all in a row without letting go

Then:

900 yard Sled Push

of the bar. Rest 1-2 minutes. Do 3-4

5x Bottoms Up Press @ 2 x 35# KB +

Two minute Intermission between

sets.

5x FSPP @ 2 x 35# KB +

events

Increase weight on bar with each

5x Two Hand Snatch @ 2 x 35# KB +

Each player must participate in each

series, i.e. 75#-85#-95#-105#

30sec Row @ >150m pace

event at least once

Then:

Do 4 rounds, Rest a bit, Do 3 rounds,

Then:

"12 Minutes of Hell":

rest a bit, etc to 1 round

Cool Down

5x DL @ 225# +

Then:

10x Push Press @ 75#

Cool Down

Max rounds in 12 minutes Then: 5-10 minute Intermission Then: 6x (30sec Work/30sec Rest) Row. Max Meters in each 30sec work period.

Workout:

Workout:

Workout:

30 minute Bench Press @ 225#

2x5 Wall Squat

2x5 Wall Squat

Max Reps in 30 minutes

2x10 Squat

2x10 Squat

Rest as needed along the way

2x5 Goblet Squat

2x5 Jump Squat

Then :

2x20m Lunge

2x3 Tuck Jump

Warm up with Sprints:

3x10 OHS @ 30% 1RM

Then:

10 laps 40m jogging

Then:

12x Goblet Squat @ 53-70# +

15m (Sprint/Walk) Ladder


2:00 minute Burpee/Pull-up +

Looks like sprint 15m + walk 15m +

Then:

2:00 minute Rest

sprint 30m + walk 15m + Sprint 45m +

3x10 Straight Leg DL @ 65-95#

Three Rounds

walk 15m etc

5x4 SLDL @ 65-95#

Then:

Then: 5m Burpee/Broad Jump Walk

Then:

5 minute Intermission

5m, 10m Burpee/Broad Jump Walk

6x TGU @ 10-20# DB +

Then:

5m, 15m Burpee Broad Jump Walk

60sec FLR

12x Goblet Squat @ 53-70# +

5m, 20m Burpee Broad Jump Walk

Five Rounds

2:00 minute Burpee/Box Jump +

5m, 25m Burpee Broad Jump

Then:

2:00 minute Rest

Then:

Cool Down

Three Rounds

30sec Row @ >150m pace +

Then:

10x KB Swing @ 53# +



Then:

9x KB Swing @ 53# +

500m Row For Time

30sec Row @ >152m pace + 8x KB Swing @ 53# + Etc all the way to 1x KB Swing

Workout:

Workout:

Workout:

Work up to Heavy Bottoms Up Press

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

10-1 Partner Burpee/Pull-up Ladder

2x5 Jump Squat

2x5 Jump Squat

P1 does 10 reps, P2 does 10 reps

2x3 Tuck Jump

2x3 Tuck Jump

P1 does 9 reps, P2 does 9 reps

Then:

Then:

Etc

4x (30sec Work/30sec Rest) @ the

4x (30sec Work/30sec Rest) @ the

Then:

following stations:

following stations:

2000m Partner Row

Burpee/Pull-up

Burpee/Pull-up

One partner rows while other partner

Burpee/Box Jump

Burpee/Box Jump

holds 2 x 53# KB in Rack

Box Jump

Box Jump

Switch as needed

Frog Hop

Frog Hop

Then:

Split Jump

Split Jump

10-1 Partner KB Swing Ladder

Burpee/Pull-up

Burpee/Pull-up

In between each run player must do

Then:

Then:

25m Burpee/Broad Jump

Cool Down

Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat


Goblet Squat + KB Swing + Burpee/KB

2x10 Squat

Then:

Broad Jump:

2x5 Jump Squat

Do some heavy singles (i.e. Deadlift

5+5+5+

2x5 Tuck Jump

reps @ 90% 1RM)

10 + 10 + 10 +

Then:

Then:

15 + 15 + 15 +

10x Explosive Squat @ BB & 40-50#


25 + 25 + 25

Chain +

90sec Rest During Rest player must

Looks like: 5x Goblet Squat + 5x Swing

30m Heavy Prowler Push +

get 7x Burpee/Pull-up

+ 5x Burpee/KB Broad Jump +

15x Box Jump +

Player must get more meters every

10x Goblet Squat + 10x Swing + 10x

30sec SkiErg @ sub 1:40/500m pace

round (i.e. 150m, 151m, 152m)

Burpee/KB Broad Jump +

Three Sets, Rest 2 min between each

Workout stops when player fails in any

Etc

Then:

portion

Then:

4x (30sec Work/30sec Rest)

Then:

100x Back Squat @ 185# Get there

Burpee/Pull-up

Cool Down

however you want Everytime bar is

P1 does 10 reps + 25m, P2 does 10 reps + 25m P1 does 9 reps + 25m, P2 does 9 reps + 25m Then: 250m Prowler Push Partners take turns pushing until complete

2 minute Rest

racked or dropped player immediately

4x (30sec Work/30sec Rest) Split

Workout:

Jump

Two Man Teams Complete the

2 minute Rest

following tasks in order:


2000m SkiErg

Then:

100x Box Jump @ 30"

Cool Down

100x Burpee 100x HeadCutter @ 53# 2000m Row Partners may switch as needed during each station Rest 5 minutes between each station

owes 20x Burpee/Pull-up

Workout: Work up to Heavy Deadlift Then: 10-1 Front Squat Ladder @ 50% 1RM In between each rung sprint for 15cals on AirDyne Then: Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat

Work up to Deadlift 1RM

2x5 Wall Squat

2x10 Squat

Then:

2x10 Squat

2x5 Goblet Squat

"JonesCrawl":

2x5 Goblet Squat

2x20m Lunge

10x DL @ 115% BW +

Then:

2x20m OH Lunge

25x Box Jump @ 24"

50x Pull-up (Dead Hang, No Kip, Strict)

Then:

Three Rounds

Then:


10 minutes Intermission

"TailPipe":

Then:

"JonesTown Sprint":

P1: 250m Row

50x Pull-up (Strict, Dead Hang)

Push Press @ 75# +

P2: KB Rack Hold @ 2 x KB

Then:

Burpee/Pull-up

Three Rounds


20-10 reps of each

Then, Later:

Then:

OR

4x (30sec Work/30sec "Rest") Push

5000m Row Team Relay

2000m Row For Time

Press

Then:

"Rest" is in OH position


Then: 4x (30sec Work/30sec "Rest")

Then:

V-Sit Kickout

10-1 Burpee/Pull-up Ladder

"Rest" is in V-Sit position Then: 4x (30sec Work/30sec "Rest") Push-up "Rest" is in FLR position Then: 4x (30sec Work/30sec "Rest") Squat "Rest" is in parallel position Then: Cool Down

Workout:

Workout:

Workout:

Warm up with Row

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

10x Clean Hi-Pull @ 135# +

2x5 Jump Squat

2x5 Goblet Squat

2:00 minute Row (Hard) +

Then:

Then:

2:00 minute Rest

10-1 Partner Burpee/Pull-up Ladder


Three Rounds

Then:

Then:

Then:

Bench Press @ 225# +

5x DL @ 50% 1RM +



10x Push-up

Then:

10-1 reps

Max Reps in 12 minutes

10x Deadlift @ 135# +

Looks Like:

Then:

2:00 minute Row (Hard) +

10x Burpee/Pull-up + 30sec Row +

KB Swing @ 53/35# +

2:00 minute Rest


150m Row (Hard) +

Three Rounds


5x Burpree +

Then:

Etc

150m SkiErg (Hard)


Then:

Ten Rounds

Then:

10 minute Max Rep Strict Press @

Descending reps for KB Swings (10-9-

10x Heavy Goblet Squat +

65#

8-etc)

2:00 minute Explosive Step-up +

Then:

2:00 minute Rest

Cool Down

Three Rounds Then: Cool Down

Workout:

Workout:

Workout:


10 minute AirDyne @ Easy Pace

2x5 Wall Squat

Then:

Then:

2x10 Squat


2x5 Wall Squat

2x5 Goblet Squat

Then:

2x10 Squat

2x20m Lunge

50x Pull-up (Strict, Dead Hang)

2x5 Goblet Squat

Then:

Then:

Then:

"TailPipe":

"Original Mill Initiation":

Strict Press:

P1: 250m Row

500m Row +

5 reps @ 40Kg

P2: KB Rack Hold @ 2 x KB

Pull-up +

5 reps @ 45Kg

Three Rounds

Push-up +

5 reps @ 50Kg

Then, Later:

15x Whip Smash

5 reps @ 55Kg

4x (30sec Work/30sec "Rest") Push-

20-15-10-5 for Pull-up and Push-ups

5 reps @ 60Kg

up

Then:

Then:

"Rest" is in FLR position

"Cool Down"

5x5 Burpee/Pull-up (Chest-To-Bar)


Then:

V-Sit Kickout

Workout:

30sec Row @ sub 1:40/500m pace

"Rest" is in V-Sit position

5x Bottoms-Up Press +

(i.e. 150m) +


5x KB Clean & Press +

2:00 minute Rest

KB Swing

5x KB Snatch

Ten Rounds

"Rest" is in Dead Hang position

Three Rounds

Player must do 10x Burpee/Pull-up


Three Sets @ 16Kg, 20Kg, & 24Kg

during each "Rest" period

Burpee

Then:

Then:

"Rest" is in FLR position

3x10 Back Squat

Cool Down


3x10 RDL

Squat

Then:

"Rest" is in parallel position

Work up to Heavy Rack Pull (Deadlift)

Workout:

Then:

Then:

5x Bottoms-Up Press +

Cool Down

5x Deadilift @ 50% 1RM +

5x KB Clean & Press +

30sec Row (Sprint) +

5x KB Snatch


Three Rounds

30sec Row (Sprint) +

Three Sets @ 16Kg, 20Kg, & 24Kg


Then:

30sec Row (Sprint)

3x10 Back Squat

Three Total Sets, Rest 2 minutes

Then:

between each

Work up to Heavy Rack Pull (Deadlift)

Then:

Then:

Wall Sit To Failure

2x Rack Pull @ 90% 1RM (Use DL

FLR To Failure

1RM) + 100m Row (Sprint) +

Dead Hang To Failure

4x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 6x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 8x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) + 10x Rack Pull @ 90% 1RM (Use DL 1RM) + 100m Row (Sprint) Then: Cool Down

Workout: Goblet Squat + KB Swing + Burpee/KB Broad Jump: 5+5+5+ 10 + 10 + 10 + 15 + 15 + 15 + 25 + 25 + 25 Looks like: 5x Goblet Squat + 5x Swing + 5x Burpee/KB Broad Jump + 10x Goblet Squat + 10x Swing + 10x Burpee/KB Broad Jump + Etc Then: 100x Back Squat @ 185# Get there however you want Everytime bar is racked or dropped player immediately owes 20x Burpee/Pull-up

Workout:

Workout:

Workout:



"An Amazing Race":

Then:

Then:

10-1 Team Burpee Ladder

3x10 Front Raise @ 2 x 30#

4x (30sec Work/30sec “Rest”) Strict

Each player does 10 reps, then 9 reps,

3x10 Lateral Raise @ 2 x 30#

Press @ 2 x 10# DB.

then 8 reps, Etc

Then:

“Rest” is in OH position

Then:

2x Strict Press + 2x Push Press + 2x

Then:

Team 5000m Row

Jerk:

Warm-up with Pull-up, Dip, Push-up

Switch players as desired until 5000m

Complete 2 reps of each at 75# (i.e. 6

Then:

has elapsed on the Rower

total reps of each)

10x Strict Pull-up +

Then:

If successful on all 6 reps add 5# to

10x Dip +


bar and repeat

10x Push-up


?Do this until you cannot do all 6 reps.

Ten Sets, Rest 2 minutes between

then 8 reps, Etc

Once that happens add 5# and only do

each set

Then:

2x Push Press + 2x Jerk.

Then:


Continue adding 5# and doing 4 reps

Seated Strict Press Behind the Neck


until you fail and then complete only

“Strip Set”:

then 8 reps, Etc

2x Jerk

Max reps @ 95# +

Add 5# until you reach failure

Max reps @ 85# +

Then:

Max reps @ 75# +

Cool Down or "Cool Down

Max Reps @ 65# Three Total sets, Full Rest between each

Workout:

It will take 10-20sec between each set

3x5 Wall Squat

to remove weight and rack up for neck

3x10 Squat

set


Keep reps controlled and strict

3x10 OHS @ 45# BB

Then:

3x20m OH Walking Lunge @ 10# DB

Cool Down

(single arm, 10m forwards in right hand, 10m backwards in left hand)

Workout:

Then:

2x5 Wall Squat

Work up to Heavy Deadlift (i.e 315)

2x10 Squat

Then:

2x5 Goblet Squat

5x3 DL @ 80% 1RM Rest 3 minutes

2x20m Lunge

between sets

2x20m OH Lunge

Then:

Then:

OHS @ 75# +


Ring Push-up with feet on Box (i.e. 10"

Then:

platform)

4x (30sec Work/30sec Rest) Goblet

30-20-10 reps of each

Squat @ 53-70# +

Then:

60sec Rest +

Row 2000m For Time

4x (30sec Work/30sec Rest) Ski, Ride,

Rest amount of Time it took to do

or Row (Ski/Row @ >150m pace, AD

2000m

@ >20cal pace) +

Row 1000m For Time

60sec Rest

Rest amount of time it took to do

Three Rounds

1000m

Then:

Row 500m Row Time

Cool Down

Then: Cool Down

Workout: 2x5 Wall Squat 2x10 Squat 2x5 Goblet Squat 2x20m Lunge 2x20m OH Lunge Then: P1: 10x KB Swing + 10x Ball Slam + 2:00 minute Row P2: Rest Five Rounds Workout: 3x5 Wall Squat 3x10 Squat 3x20m Lunge 3x20m OH Lunge Then: 4x (30sec Work/30sec "Rest") Push Press "Rest" in OH position Then: 60sec "all-out" Row

Workout:

Workout:

Workout:


3x5 Wall Squat

Warm up as you like

Then:

3x10 Squat

Then:

5 min progressive row:

3x5 Jump Squat

Sandbag Clean & Squat Combo

1 min @ 2:10/500m

3x5 Tuck Jump

2x Sandbag Clean +

1 min @ 2:05/500m

Then:

5x Sandbag Squat @ 70# bag

1 min @ 2:00/500m


One combo every 30 seconds for 5

1 min @ 1:55/500m

Press

minutes

1 min @ 1:50/500m

"Rest" in OH position

Then:

Then:

Then:

KB Clean & Press/ Rack Squat Combo

3x burpees every 30 seconds for five

"JonesTown Sprint":

2x Two-hand KB Clean +

minutes

Push Press @ 75# +

5x KB Rack Squat @ 2x 16-20kg KB

Then:

Burpee/Pull-up

One combo every 30 seconds for 5

Rest 2 minutes

20-10 reps of each

minutes

Then:

Then:

5x FSPP every 30 seconds for seven

5x Heavy Front Squat (70-75% range)

minutes @ 45-75# BB

Workout:

+

(No setting the BB down throughout

2x5 Wall Squat

30 sec all-out on AirDyne

workout)

2x10 Squat

Five sets, rest a lot between sets

Then:

2x5 Goblet Squat

OR:

Cool down with 2x (1-5) Pull-

2x5 Jump Squat

6x Heavy Step-up +

up/Push-up ladder

Then:

30 sec all-out Row, Ski or AirDyne

10-1 Partner Ladder:

Use a box that place leading thigh

Workout:

Burpee Box Jump/20cal Row:

parallel to floor

2x5 Wall Squat

P1: 10x Burpee Box Jump + 20cal Row

Hold weights in Farmer position, 60-

2x10 Squat

@ 1.45-1.50 pace

65% of body weight +/-

2x5 Goblet Squat

P2: Rest

Five sets, rest a lot between sets (4-6

Then:

Switch, Repeat

minutes)

2x (30sec Work/30sec "Rest") Squat

P1: 9x Burpee Box Jump + 20cal Row

Then:

"Rest" in parallel position

@ 1.45-1.50 pace

5x Burpee Pull-up +

Two Sets, Rest 60sec between

P2: Rest

Dead Hang to failure

Then:

Switch, Repeat

11 sets


Etc

Then:

30sec SkiErg @ >150m pace +

Then:

Either cool down

30sec AirDyne @ >20cal pace +

100m Row @ Hard Pace +

Or "cool down" with the Mental


30m Prowler Push

Strength Challenge:

2:00 minute Rest

Ten Sets, Rest 2-3 minutes between

KB Swing to failure @ 24kg, aka "Can't

Three Rounds

each

or Won't?"

Then:

Then:


Cool Down

Then: 10x Goblet Squat @ 88# + 30sec Explosive Step-up + 30sec Step-up + 30sec Burpee/Box Jump + 2:00 minute Rest Three Rounds Then: Cool Down

Workout:

Workout:

Workout:

Work up to Heavy TGU Then:

2x5 Wall Squat

4x (10m Lunge + 10m Broad Jump)


2x10 Squat

3x10 Shoulder Dislocate +

Press

2x5 Goblet Squat

3x5 Snatch Balance


2x20m Lunge

Then:

Then:

2x20m OH Lunge

Work up to Heavy Front Squat (i.e.

4x (30sec Work/30sec "Rest")

Then:

Max) 10 total reps or less

Mountain Climber

"TailPipe":

Then:

"Rest" is in FLR Position

P1: 250m Row

3 Position Snatch:

Then:

P2: KB Rack Hold @ 2 x 53# KB

2 @ 35#, 45#, 55#


Three Rounds

1 @ 60#, 65#, 75#


Then:

Then:

Then:

Cool Down

Snatch Practice @ 85-95#

Workout:

Workout:

Workout:

2x5 Wall Squat

10-20 minute Row/Ride @ Easy Pace

Work up to Heavy Deadlift via

2x10 Squat

Then:

Strength Ladder:

2x5 Goblet Squat

2x5 Wall Squat

Start light and add weight at each rung

2x5 Jump Squat

2x10 Squat

of the ladder

Then:


For example:

Practice Knee Jump

2x20m Lunge

10 reps @ 30% 1RM 9 reps @ 35%

Then:

2x20m OH Lunge

1RM

10x OHS @ BW +

Then:

8 reps @ 40% 1RM

10x GHD Sit-up +


7 reps @ 45% 1RM

20x Front Squat @ BW +

Then:

6 reps @ 50% 1RM

20x Reverse Burpee +


5 reps @ 55% 1RM

30x Back Squat @ BW +

Then:

4 reps @ 60% 1RM

30x Strict KTE


3 reps @ 65% 1RM

Then:


2 reps @ 70% 1RM

Cool Down

Then:

1 rep @ 75% 1RM

Cool Down


1 rep @ 80% 1RM

Workout:

@ >30 reps per interval pace

Etc

2x5 Wall Squat

Three Sets, Rest 2 minutes between

Then:

2x10 Squat

sets

5 minute Progressive Row Warm-up:

2x5 Goblet Squat

Then:

Start easy and each minute increase

2x20m Lunge

Cool Down

pace by 5 split seconds

2x20m OH Lunge

For example:

Then:

One minute at 2:00/500m pace +

Front Squat Strength Ladder:


10 reps @ 30% 1RM


9 reps @ 35% 1RM


8 reps @ 40% 1RM

One minute at 1:40/500m pace

7 reps @ 45% 1RM

Then:

6 reps @ 50% 1RM

10x "Headcutter" @ 53/35# +

5 reps @ 55% 1RM

30sec Explosive Step-up +

4 reps @ 60% 1RM

30sec Box Jump

3 reps @ 65% 1RM

30sec Row @ >150-175m pace (i.e.

2 reps @ 70% 1RM

sub 1:40/500m) +

1 rep @ 80% 1RM

60sec Rest

Then:

Three Rounds

10 minutes Row Max Calories

Then: Cool Down

Workout:

Workout:

Workout:

Throw Medicine Balls

Six Way BB Complex:

Warm-up with Squats, Sit-ups, Push-

Then:

6x Deadlift +

ups

KB Swing Ladder:


Then:

10x each @ 12kg, 16kg, 20kg, 24kg,

floor) +

10x Push-up +

32kg and 40kg

6x Hang Clean +

10x Jump Squat +

Then:

6x Front Squat +

10x Sit-up +

KB Clean & Jerk Ladder:

6x Push Press +

10x Burpee +

10x One-hand C&J (5 each arm) @

6x Back Squat +

100m Bear Crawl

12kg, 16kg 20kg, 24kg

6x Push-up +

Ten Rounds

10x Two-hand C&J @ 2x 16kg, 2x


Then:

20kg

of the bar. Rest 1-2 minutes. Do 3-4

10-20 minute Cool Down

Then:

sets.

Barbell Couplet:


1x Power Clean + 2x Jerk @ 115-

series, i.e. 75#-85#-95#-105#

135#

Then:

1 couplet every 30 seconds for five

3x (1-6) Pull-up Ladder

minutes

Then:

Then:

Bench Press @ BW + Burpee

Back Squat Cluster Set:

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7. 3/8.

5x @ 175#

2/9, 1/10

3x @ 155#

Then:

2x @ 135#

4x (30sec Work/30sec “Rest”) Push

Seven cluster sets, rest 2-3 minutes

Press @ 2 x 15-25# DB. “Rest” in OH

between sets

position

Then:

10 minute Row @ Easy Pace Then: 4x10m Walking Lunge 4x10m of "jumping back" Then: 2x5 Broad Jump 2x5 Squat Jump 2x5 Knee Jump 2x5 Tuck Jump Then: 6x2 Accelerating Squat (w/chain) Rest 2 minutes between each set

100x KB Swing @ 32kg without

Then:

setting KB down

6x (20sec Work/40sec Rest) Speed

Then: Cool down

Workout:

Workout: 10 minute Row @ Easy Pace Then: 5x Clean Hi-Pull @ 80% 1RM +

Workout:

90-second Row @ >450m pace


3:00 minute Rest

Then:

Three Rounds

5x30sec AirDyne Sprint

Then:

Rest 2:00 minutes between efforts

5 minute Intermission (including 3rd-

Improve pace each effort

3min Rest period above)

Then:

Then:

5x10sec AirDyne Sprint

5x Front Squat @ 80% 1RM +

Rest 2:00 minutes between efforts

90-second Run on Treadmill @ 90-

Improve pace each effort

95% MHR (i.e. HARD) +

Then, Later:

3:00 minute Rest

30x (30sec Walking Lunge @ 2 x 20#

Three Rounds

DB/30sec AirDyne)

Then:

Then:

5 minute intermission (including 3rd-

Cool Down

3min rest period above) Then: 300sec FLR

Squat @ light weight Then: Cool Down Workout: Deadlift: 4x4 @ 70% 1RM + 20# 1x2 @ 80% 1RM + 20# 1x2 @ 90% 1RM + 20# Then: 1-10-1 KB Step-up Ladder with (KB in Rack) Partner Style While one partner is working one is standing with Kbs in rack Then: 6x (30sec Work/30sec Rest) Row @ 500m PR pace Then: 50 calorie sprint on Rower Then: Cool Down

Workout:

Workout:

Workout:

Six Way BB Complex:

3x5 Wall Squat

10 minute Run @ Easy Pace

6x Deadlift +

3x10 Squat

Then:


3x10 Pull-up

10x Weighted Farmer Lunge @ 2 x

floor) +


40# DB +

6x Hang Clean +

Then:

2:00 minute Treadmill @ Speed 8.3-

6x Front Squat +

Practice Push Press

10.3 +

6x Push Press +

Then:

2:00 minute Rest

6x Back Squat +

10x Push Press

Three Rounds

6x Push-up +

2:00 minute Row @ 1:55/500m pace

Then:


2:00 minute Rest


of the bar. Do 3-4 sets, Rest 1-2

Three Rounds


minutes between each

Then:

Then:




series, i.e. 75#-85#-95#-105#


2:00 Spin Bike/Step-Mill/Row (Hard)

Then:

Then:

+

"Those Burpees Suck"

10x Strict Pull-up +

2:00 minute Rest

10x Pull-up + 20x KB Swing @ 53# +

2:00 minute AirDyne +

Three Rounds

30x Box Jump @ 24" Box +

2:00 minute Rest

Then:

40x Push-up +

Three Rounds


50x Sit-up +

Then:


60x Burpee +


Then:

10x Pull-up


4x (30sec Work/30sec “Rest”) Squat.

Then:

Then:

“Rest” in parallel position

300 seconds of FLR on Rings

30sec Push-up +

Two Sets, Rest 2 minutes between

30sec Burpee +

each

30sec Toes To Bar + 30sec Atomic Sit-up + 60 second Rest Three Rounds Workout:

Workout:

Workout:

2x5 Wall Squat

10min Easy Row

3x5 Wall Squat

2x10 Squat

2x20m Lunge

3x10 Squat

2x5 Goblet Squat

3x5 Wall Squat


2x20m Lunge

3x5 Off-Box Squat

3x20m Lunge

2x20m OH Lunge

Then:


Then:

10x Man-Maker @ 2x25# DB +

Then:

30sec Box Jump @ 20" +

20m Bear Crawl @2x25# DB

Work up To Heavy Back Squat

60sec Step-up +

Rest 60 sec between each

Then:

30sec Quick Step +

6 Rounds


60sec FLR

Then:

Full Rest between sets

Ten Rounds

Cool-Down with 10 min easy row

Then:

Then:

30x Lunge (15 each side) + 30sec Wall

30sec Goblet Squat @ 53# +

Sit

60sec KB Swing @ 53# +

Seven Rounds

30sec Lunge @ 2 x 36# KB +

Then:

60sec Rack Hold @ 2 x 36# KB

Cool Down

Ten Rounds Then: Cool Down

Workout:

Workout:

Workout:

2x5 Wall Squat


3x Clean & Press @ 2 x 16kg KB every

2x10 Squat

Then:

30sec for 5 minutes

2x5 Goblet Squat

5 minute Progressive Row:

Then:

2x20m Lunge


3x Burpee every 30sec for 5 minutes

2x20m OH Lunge


Then:

Then:


5x Strict Press every 30sec for 5



minutes

Then:

One minute @ 1:40/500m pace

"Rest" in Strict Press

10-1 Deck Squat Ladder

Then:

Then:

In between each rung complete a

3x5 Bottoms Up Press @ 2 x 35# KB

Work up to Heavy Bench Press

100m SkiErg Sprint

3x5 Clean & FSPP @ 2 x 35# KB

Then:

Looks like:

3x5 Two Hand Snatch @ 2 x 35# KB

10x Bench Press @ 135# +

10x Deck Squat +

Then:

4x (30sec Work/30sec Rest in which

100m SkiErg Sprint +

5x Bottoms Up Press @ 2 x 35# KB +

10x Push-up must be done) Row +

9x Deck Squat +

5x FSPP @ 2 x 35# KB +

2 minute Rest

100m SkiErg Sprint +

5x Two Hand Snatch @ 2 x 35# KB +

Three Rounds

8x Deck Squat +


Then:

Etc

Do 4 rounds, Rest a bit, Do 3 rounds,

10x KB Clean & Press @ 2 x 40-53#

rest a bit, etc to 1 round

KB +

Then:

4x (30sec Work/30sec Rest) AirDyne

Cool Down

or SkiErg + 2 minute Rest Three Rounds Then: Cool Down

Workout:

Workout:


Work up to Deadlift 1RM

2x5 Wall Squat

Then:

2x10 Squat

10-1 Burpee/Pull-up Ladder

2x5 Jump Squat

In between each rung complete 20x

2x (5x Tuck Jump + 5x Box Jump + 5x

KB Swing

Workout:

Knee Jump)

Looks Like:

10 minute Row/Ride @ Easy Pace

Then:

10x Burpee/Pull-up +

Then:

5x Snatch Grip DL +

20x KB Swing +

10 minute Row or AirDyne "kinda

5x Whip Snatch +

9x Burpee/Pull-up +

hard"

5x OHS +

20x KB Swing +

i.e. about 80% effort

5x Whip Snatch

8x Burpee/Pull-up +

Then:

Five Sets @ 75-95#

20x KB Swing +

P1: 15x Ball Slam + 60sec

Then:

Etc

AirDyne/Row (Hard)

10x Ball Slam @ 25# +

P2: Rest

250m SkiErg +

Three Rounds


Then:

25c AirDyne Sprint +

P1: 10x Goblet Squat (Heavy) + 60sec

10x Hex Bar DL @ 145-155# +

AirDyne/Row (Hard)

250m Row

P2; Rest

Five Sets, Rest 2 minutes between

Three Rounds

each

Then: Cool Down with "Grip Work"

Workout:

Workout:

Workout:

2x5 Wall Squat

15 minute Double Unders practice

Warm up … as you believe you need

2x10 Squat

Then:

based on the workout

2x5 Goblet Squat

10 minute Row 1.5O pace

Then:

2x20m Lunge

Then:

Max Push Press in 60 seconds @ 2x

2x20m OH Lunge

2x5 Wall Squat

25-40# DBs

5x5 Single Leg Squat @ 20" Box

2x10 Squat

Four sets, rest 60 seconds between

Then:

2x5 Goblet Squat

sets

Work up to Heavy Squat

2x20m Lunge

Then:

Then:

Then:

5-minute Intermission

100x Back Squat @ 135#

10x10 Lunge @ 135#

Then:

Each time the bar is racked or set

Rest 1-2 minutes between sets

Max Goblet Squats in 60 seconds @

down player must do 20x

Then:

20-24kg KB

Burpee/Pull-up

10 minute Row 1.5O pace

Four sets, rest 60 seconds between

Then:

Then:

sets

500m Row For Time

Cool Down

Then: 5-minute Intermission Then:

Workout:

Workout:

"Jonestown Sprint"

2x5 Wall Squat

Progressive AirDyne or Row Warm-

Push Press @ 75# +

2x10 Squat

up:

Burpee Pull-up

2x5 Goblet Squat

5 minutes Easy +

20x of each + 10x of each

2x20m Lunge

5 minutes (get faster each minute

OR:

2x20m Overhead Lunge

throughout)

"Jonestown Marathon"

Then:

Then:

Push Press @ 75# +

5x Back Squat @ 50% +/-

2x (30sec Box Jump + 30sec Step-up)

Burpee Pull-up

Every 30 seconds for five minutes

Two Sets, Rest 2 min between each

30x of each + 20x of each + 10x of

Intermission

set

each

5x Push Press @ 50% +/-

Then:

OR:


30sec Row @ >150m pace + 90sec

"Jonestown Heavy"

Intermission

Rest

Push Press @ 135# +

5x Headcutter @ >20kg KB

Ten Rounds Player must get 1 more

Burpee Pull-up


meter each round (i.e. 150m, 151m,

20x of each + 10x of each

Intermission

152m, etc)

Then:

5x Burpee

Player must do 10x Perfect Squat &

Cool down


10x Perfect Strict Press @ 2 x 20#

Intermission

during Rest

3x Man-Maker @ >25# DBs

Then:


Cool Down

Intermission Then: 4x 30/30 Back Squat with a light load (75# +/- for males) Max reps in 30 sec then Rest 30 sec Rest five minutes 4x 30/30 Back Squat with even lighter load (45# +/- for males) Max reps in 30 sec then Rest 30 sec Then: Cool down

Workout: Work up to Heavy Triple on Front Squat Then: 3x10 TGU @ 16-20kg KB Then: 3x10 Good Morning @16kg KB Then: 10x (10m Walking Lunge +10m Burpee/Broad Jump) Rest as needed between sets Then: Cool Down

Workout:

Workout:

Workout:


"Standard Warm-up" (Wall Squat, Air

Standard Warm-up (Wall Squat, Squat,

Work up to heavy Bottom-up Press

Squat, Lunge, Weighted Lunge,

Lunge, OH Lunge, Goblet Squat)

Then:

Overhead Lunge, Goblet Squat)

Then:

Team Step-up Ladder 1-10 on 20"

Then:

KB Swing Ladder

box

Back Squat @ 90% BW

10x at each weight: 12, 16, 20, 24, 28,

P1: Step with KBs in Rack position

Max reps in 60 seconds

32, 40kg (70x total)

P2: Hold KBs overhead until P1

Rest 90 seconds

Then:

finished

Four sets

Goblet Ladder

Switch positions, repeat to complete

Then:

10x at each weight: 12, 16, 20, 24, 28,

one "rung"

Seated DB Press @ 2x 30-40#


Continue climbing …


Then:

Then:

Rest 90 seconds

KB Press / Jerk Ladder

Row 250m - SPRINT

Four sets

10x at each weight: 12, 16, 20, 24, 28,

Flip coin to determine Work or Rest

Then:

32kg

If "Work" hold Funky Bar overhead for

Push Press: use same weights as for

5x each arm, Strict Press until it's too

Row time

Seated Press

heavy then Jerk

If "Rest" then Rest


BE SMART: climb ladder without ego,

Then:

Rest 90 seconds

stop when you should

Ski 200m - SPRINT

Four sets

Try 2-3 reps @ 40kg but do not be


Then:

greedy

If "Work" hold Slosh Pipe overhead for

5x Man-Maker: use same weights as

Then:

Ski time

for Seated Press +

Headcutter Ladder

If "Rest" then Rest

Farmer Hold to failure @ 2x70# KB -

10x at each weight: 12, 16, 20, 24, 28,

Two sets of each

or Dead Hang to failure


Then:

Three sets

Then:

Row 100m - SPRINT

Then:

KB Shuffle / Hop:


Row to HELL

15m at each weight: 12, 16, 20, 24,

If "Work" hold Funky Bar or Slosh Pipe

50-40-30-20-10 calories

28, 32kg

overhead for 60 sec

Rest between intervals as long as it

This will require 6-10 jumps (and

If "Rest" then Rest for 60 sec

took to complete the previous interval

swings) per 15m

Then:

Then: Cool down

Then:

"10-Minute Calves"

Team Rowing Race to 5000m

4x 30/30 Frog Hop (rest is actual rest)

Workout:

Divide work as needed: 30-sec, 60-

Rest two minutes

Work up to Heavy Bench Press

sec, 500m, etc

4x 30/30 Frog Hop (rest done on

Then:

Transitions are included in total time

tippy-toes)

3x3 Bench Press @ 80-85% 1RM

Then:

Then:

Then:

Cool down

Cool down

4x15 Bench Press @ 50% 1RM Complete on Metronome beat (60bpm/30rep per minute pace)

Workout:

Then:

20x Lunge @ 2 x 20# DB +

4x (30sec Work/30sec Rest) Bench

30sec Row 1.35/500m pace +

Press @ BB & 40# Chain

60sec Rest

Then:

Ten Rounds

4x (30sec Work/30sec Rest) Push-up

Player must trend upwards

Then:

throughout in regards to Rower

3x (5x FSPP @ 95# + 5x Burpee/Pull-

intensity

up + 5x Wall Ball @ 20#) + 250m Row (Hard) Three Rounds

Workout:

Workout:

Workout:

10-1 Dip Ladder

2x5 Wall Squat

2x5 Wall Squat

Then:

2x10 Squat

2x10 Squat

3x10 Bench Press @ 135#

3x5 Jump Squat

3x5 Jump Squat

Then:

Then:

Then:

25x Close Grip Bench Press @ 135# +

10x Deck Squat + 100m Ski +


5x H.I.R.T.S Row +



60m Farmer Carry @ 2 x 70# KB



Three Sets, Rest 2-3 minutes between

etc. down ladder to 1

etc. down ladder to 1

each

Then:

Then:

Then:

Farmer Carry @ 143# Hex Bar for max

12x DB Press (heavy) +

10x Close Grip Bench Press @ 225# +

distance in 5 minutes

2 minutes Ski Erg (<1:45/ 500m pace)

5x Ring Pull-up +

Rest 2 minutes

+

60m Straight Axle Carry @ 2 x 53#

Goblet Squat @ 32kg (20kg for

2 minutes Rest

Bars

females): max reps in 5 minutes

Three sets

Three Sets, Rest 2-3 minutes between

Rest 2 minutes

Then:

each

Burpee: max reps in 5 minutes

Five-minute Intermission

Then:

Rest 2 minutes

Then:

3x10 Bottoms Up Press @ 2 x 25#

Wall Ball/ Target Ball @ 20# ball: max

15x Lateral DB Raise @ 2x20# +

reps in 5 minutes

1 minute Row (<1:40/ 500m pace) +

Workout:

Then:

2 minutes Rest

Warm up with Progressive Row:

Cool down

Three sets

5 minutes @ Easy Pace

Then:

1 minute @ 2:00/500m pace

Workout:

Five-minute Intermission


Warm up appropriately for what is to

Then:


come

60-sec Ski Erg all-out, max distance


Then:

Then:


Ski 500m for time

Cool down

Then:

Then:

10x Burpee

Rest for a while

10x Burpee @ 2 x 10#

Then:

Workout:

8x Burpee @ 2 x 20#

Work up to heavy-ish Front Squat,

2x5 Wall Squat

6x Burpee @ 2 x 25#

maybe 75-80% of 1RM

2x10 Squat

4x Burpee @ 2 x 30#

Then:

2x5 Goblet Squat

Then:

10x Squat* @ 70% (+/-) of FS +

Then:

P1: 10x Jumping Pull-up

25x Box Jump on 20" box initiated with

30sec SkiErg @ >150m Pace +

P2: Rest

full Jump Squat

90sec Rest

Three Rounds

Five rounds

Fifteen Rounds

Then:

*Front Squat until you can't, switch to

Player must trend intensity upward

P1: Bulgarian Bag Full Moon (15 each

Back Squat, continue

through workout

direction)

Then:

Player must complete 5x Goblet Squat

P2: Dumbbell OH Hold

10x Press* @ "correct" weight for the

@ 88# in each rest period

Three Rounds

caper +

Then:

Then:

20x Ring Push-up (feet same height

30sec Row @ >150m Pace +

DB Triplet:

as hands)

90sec Rest

5x FSPP @ 2 x 30# DB +

Five rounds

Fifteen Rounds

150m Row (Hard)

*Strict Press until you can't, switch to

Player must trend intensity upward

One Round every 2 minutes for 12

Push Press, continue

through workout

minutes

Then:

Player must complete 10x Ball Slam

Cool down

@ 25# in each rest period Then: Cool Down

Workout:

Workout:

Workout:

10 minute AirDyne or Row @ Easy

2x5 Wall Squat

Work up to Heavy TGU Then:

Pace

2x10 Squat


Then:

2x5 Goblet Squat

Press

P1: 15x Ball Slam @ 15-25# + 60sec

2x20m Lunge


Ride/Row/Ski (Hard)

2x20m OH Lunge

Then:

P2: Rest

Then:

4x (30sec Work/30sec "Rest")

Five Rounds

"TailPipe":

Mountain Climber

Then:

P1: 250m Row

"Rest" is in FLR Position


P2: KB Rack Hold @ 2 x 53# KB

Then:

Then:

Three Rounds


P1: 15x Ball Slam @ 15-25# + 60sec

Then:


Ride/Row/Ski (Hard)

Cool Down

Then:

P2: Rest

Cool Down

Five Rounds Then: Cool Down Workout:

Workout:

Workout:

2x5 Wall Squat

100x Pull-up (Strict, Chest-To-Bar)

2x5 Wall Squat

2x10 Squat

Then:

2x10 Squat

2x5 Goblet Squat

10x Bench Press @ BW +

2x5 Goblet Squat


5x Heavy Rope Pull

2x20m Lunge

Then:


2x20m OH Lunge

Work up to Heavy Hex Bar Deadlift

each

Then:

Then:

Then:

10-1 Deadlift Ladder

10-1 "HeadCutter" Ladder @ 36-53#

10x Seated DB Press (Heavy) + br>

Add weight at each rung

KB

10x Burpee/Pull-up

Then:

Then:


"Row To Hell":

Cool Down with "FLR"

each

50-40-30-20-10 calorie team ladder

Then:

Then:

Workout:

10x Dip +

Cool Down

50x Pull-up (Strict, Chest-To-Bar,

10x Push-up +

Dead Hang, No Kip)

10x Plank Pull on Rings

Workout:

Then:



3x10 Front Raise @ 2 x 25# DB

each

Dead Hang, No Kip)

3x10 Lateral Raise @ 2 x 25# DB

Then:

Then:

Then:

Cool Down

50x Strict Push-up

Seated DB Press:

Then:

1x10 @ 2 x 40# DB

2000m Row for Time

1x10 @ 2 x 50# DB

Workout:

OR

3x10 @ 2 x 60# DB

2x5 Wall Squat

7:00 minute Row for Max Meters

Then:

2x10 Squat

Then:

Bench Press @ 115#

2x5 Goblet Squat

5 minute Rounds at each of the

Max Reps To Failure

2x20m Lunge

following stations:


2x20m OH Lunge

Burpee/Pull-up +

sets

Then: P1: 10x KB Swing + 10x Ball

SkiErg (meters) + Box Jump +

Then:

Slam + 2:00 minute AirDyne

Row (Meters) +


P2: Rest

Push-up +

Dead Hang, No Kip)

Five Rounds

KB Swing @ 53/35# Rest 2 minutes between each station

Gym Jones Public Content and Workout.pdf

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