GPP

STR WK2

S W/U

-
3 X 5 BACK SQUAT (ADD 2.5 KG ON FROM MONDAY)

-
WORK TO A HEAVY WIDE GRIP BP

-
3 X 5 @ 80-85% BENCH PRESS (ADD 5# FROM LAST WEEKS 85% WORKING WEIGHT)

-

5X20 BANDED TRICEPS PULL DOWN

-
10 X 100MROW/SKI SPRINT

1:3 WORK : REST RATIO

ETAC

S w/u

-

5x10 Hyper

-

500m Ski + 50cal AD + 500m Row + 2min rest

4 rounds

-

100x leg raises

GPP

STR WK2

S W/U

-

10MIN TGU PRACTICE

-

6X 500M ROW + 2MIN REST

@ 2K PACE

-

5X30/30 HOLLOW HOLD

Gym Jones Prep

wk 9

10min foam roll

-

S w/u
-
10min TGU practice @ 15# 
-
4x2500m Row + 2min rest
Start @ 2k + 19-20sec 
Increase pace -2/3 sec each round 

ETAC

STR WK9

S w/u

-

2x15 sqt

2x10 RDL

2x10 heavy banded KBS

2x5 knee jump

-

W2H Rack pull from blocks

6x1 heavy rack pull @ 95%+ of DL 1RM

3-4min rest between

-

8x2 BS  @ 60% + bands

1min rest between

-

3x15 Hyper

3x10 heavy single arm DB row

Gym Jones Prep

wk 9

S w/u
-
1x (1-5) pull up ladder
1-10-1 push up ladder
1x (1-5) pull up ladder
-
Warm up BB strict press and push press
-
10min EMOM
1x SP + 2x PP
-
6x 60/60 row/ski @ 1-2sec faster than 2k pace
-
Cool down

GPP

STR WK2

S W/U

-

3X10 SQT

3X10 KBS

3X10 RDL

3X5 BOX JUMP

-

WARM UP DL

5 X 3 DEADLIFT @ 70%

2MIN REST BETWEEN

-
1 X 5 DEADLIFT ADD 5KG FROM LAST WEEKS HEAVY 5RM

-

3 X 15 HYPER
3 X 10 SNATCH GRIP BARBELL BENT OVER ROW

5 X 100M HEAVY FARMER CARRY

90 SECOND REST BETWEEN SETS

Gym Jones Prep

wk 9

S w/u
-
30x sqt
20x lunge
10x RDL @ 53# KB 2rds
-
W2H BS
5x3 BS @ 80%  3min rest between 1x8+ @ 70%
**all BS done @ + 5-10# more than last time
-

5x10 hyper

5x10 DB row
5x10 BB hip bridge with 5sec pause at the top of each rep
-
10min farmers carry cool down @ various weights

ETAC

STR WK 9

S w/u

-

DB complex: 6x of each

FDBR + LDBR + High Pull + Curl + OHP + Push up

3 sets, 1-2min rest between

-

W2H Dead stop BP

5x1 heavy Deadstop BP

3min rest between

-

5x5 weighted pull up (or strict pull up)

5x20 banded triceps extention

-

8min AMRAP

2x push up + 2x wall ball @ 10/15#

*+2x reps on each per round

GPP

STR WK2

S w/u

-

6x 60M Shuttle run sprint

1-2min rest between

-

W2H BS
3 X 5 @ BS @ +5# from Thursday

2-3min rest between

-
WORK TO A HEAVY 5 RM PUSH PRESS
3 X 5 @ 85% OF THE ABOVE WEIGHT

2-3min rest between

-
3 SETS OF MAX PULL UPS

-

8X 20/10 TABATA DB THRUSTER @ 2x 10/20# DBs

GPP

STR WK1

S W/U

-

30MIN ROW/SKI

@ 2K +20

ETAC

STR WK 8

S w/u

-

1x Power clean + 1x FS + 1x Hang clean

every 30sec for 10min

-

W2H box sqt

6x2 box sqt @ 95%+ of BS 1RM

3min rest between

-

10x2 DL @ 55% + bands

1min rest between

-

3x15 Hyper

-

10min AMRAP

+ 1x Power clean @ 85/135 + 30min farmers carry @ 2x 23/32kg KB

Gym Jones Prep

10min foam roll
-
5x RDL + 5x GS + 5x PP + 5x Pull up 4rds
-
30min Row
*15min @ 2k + 14-15sec
10min @ 2k + 10-11sec
5min @ 2k + 7-8sec

-

5 min FLR

GPP

STR WK 1

S W/U

-

2X 30M LUNGE

6X2 SEATED BOX JUMP

-

WORK TO 3RM POWER CLEAN/TRAP BAR JUMP SQUAT

-

POWER CLEAN/ TRAP BAR JUMP SQUAT
5 X 3 POWER CLEAN/TRAP BAR JUMP SQUAT @ 80% OF THE ABOVE WEIGHT

2-3MIN REST BETWEEN

-
3 X MAX PULL UPS

2-3MIN REST BETWEEN

-
3X10 HYPER

3X10 RDL

-

10MIN AMRAP

15/20CAL AD/ROW/SKI + 30MIN FARMERS CARRY @ 2X 16/23KG KB

GPP

STR WK 1

S W/U

2X10 SQT

5X3 SQT JUMP FOR MAX HEIGHT

-

W2H BS

-

3X5 BACK SQUAT (ADD 5# ON FROM MONDAY)

2-3MIN REST

-
WORK TO A HEAVY 5 RM BENCH PRESS
3 X 5 @ 80-85% BENCH PRESS (OF THE ABOVE WEIGHT)

-
10 X 100M SPRINT

1:4 REST RATIO

ETAC

STR WK8

s w/u

-

5x pull up + 10x DB push press + 30m DB bear crawl

4 rds

-

W2H BB Push press

-

5x5 PP @ 70%

3min rest between

-

100x push up

-

21-15-9

burpee + ball slam @ 20/30#

Gym Jones Prep

S w/u
-
KB MNT. 
5-10-15-20-15-10-5 Reps of each without setting KB down
KBS + GS @ 23/32kg
-
300cal Row for time *every 30cal stop and do 5x strict pull up
-
10x burpees for time + 1min rest 4rds
-
Cool down

Gym Jones Prep

20min TGU practice *base weights off how you feel
-
3x 3000m + 2min rest
@ 2k pace + 17-18sec
-
15min foam roll/mobility work

ETAC

STR WK 8

-

S w/u

-

8min EMOM

DBL KB complex:

4x DBL Clean + 3x Rack sqt + 2x RDL

-

15x 30/90 Row/ski

@ 2k -7sec

-

3x (5-1) pull up ladder

GPP

STR WK 1

-

100X TGU @ LIGHT WEIGHT

-

10X 30/90 ROW/BIKE/SKI

• DURING REST 10-15X PUSH UP MALES // 5-10X PUSH UP FEMALES

-

4X30/30 HOLLOW HOLD