Gym Jones Prep

S w/u
-
10x 30/90 Row @ 150m or more
*during rest do 5/10x push up
-
Cool down with foam rolling and mobility work

GPP

STR WK5

S w/u

-

20x sqt + 5/10x push up + 5x pull up

5rds

-

6x 30/30 row

6min rest

6x30/30 ski

6min rest

6x 30/30 bike

-

foam roll

Gym Jones Prep

S w/u
-
30min Row @ 2k + 20sec

3min rest
2min @ 4sec faster than 2k pace

1min rest
1min @ 4sec fast than 2k pace

-

5x5 pull up

E26 PWR

S w/u

-

10x push up + 10x band pull apart

3 rds

-

3x10 FDBR

3x10 LDBR

-

W2 2RM Floor press

-

3x3 Floor press @ 85% of above weight

3min rest between

-

10x DB push press @ 20/30# + 10x ball slam @ 20/30# + 5x burpee

4rds for time

-

3x push up to failure

3min rest between

-

4x30/30 hollow holds

GPP

STR WK5

S W/U

-

10x split jump + 10x banded KBS + 5x box jump

3rds

-

WARM UP DL or Sumo DL with reps of 5

-
1 X 5 DEADLIFT ADD 5/10# FROM LAST WEEKS HEAVY 5RM IF ALL REPS COMPLETE

-

3 X 15 HYPER
3 X 10 RDL
-
5 X 30M HEAVY FARMER CARRY

90 SECOND REST BETWEEN SETS

No Gear

5min mobility work

-

5min light run

-

15x sqt + 10x no weight RDL + 5/10x push up

3rds

-

10x burpee + 100m sprint + 2min rest

6 rounds

-

1min plank + 1min rest

5rds

ETAC

S w/u

-

3x 2500m Row/ski + 2min rest

1. @ 2k + 17sec

2. 2k + 15sec

3. 2k + 13sec

-

5x5 weighted pull up

No Gear

5min mobility work

-

15x sqt + 10x push up + 10x split jump + 5x burpee

3rds

-

25x sqt + 10x split jump + 1min plank

5 rds

-

4x 30/30 frog hop

-

5x 60m shuttle run + 1min rest

• sprint down 30m and back for time

ETAC

S W/U

-

15X SQT + 10X KBS + 10X RDL

2 RDS

-

M.E. LOWER  (1RM OR 2RM)

Banded box sqt

-

15X HYPER + 10X DL @ 50% + 10x KBS

5RDS

-

6x30/30 AD

Gym Jones Prep

S w/u
-
50x sqt
40x lunge
30x KBS
20x RDL
10x box jump
-
W2H DL
5x3 DL @ 80% 1RM 3min rest between sets
1x 8+ @ 70% 1RM **all DL done @ + 5-10# more than last time
-

5x15 hyper
5x10 BB hip bridge  @30-50% DL 1RM

5x10 forward banded sumo DL

GPP

STR WK5

S w/u

-

10x sqt + 10x KBS + 10x RDL

2rds

-

Warm up BS

-
3 X 5 @ BS @ +5# from Thursday if all sets/reps complete

2-3min rest between

-
WORK TO A HEAVY 5 RM PUSH PRESS
3 X 5 @ 80% OF THE ABOVE WEIGHT

2-3min rest between

-
3 SETS OF MAX PULL UPS

E26 PWR

S W/U

-

5x GS + 5x RDL + 10x KBS

4rds

-

W2H 2RM Banded Rack pull

-

10x forward banded DL + 10x hyper + 1min rest

5rds

-

21-15-9

Cal + KBS @ 16/23kg

ETAC

S W/U

-

10X MACE 360 + 15X PUSH UP

3 RDS

-

D.E. UPPER

5X5 BP @ 50% + 25% BANDS

1MIN REST

-

10X DIP + 20X BAND PULL APART

5RDS

-

150M SKI + 10X DIP + 5X BURPEE

5RDS FOR TIME

-

1 LAP SLED DRAG

GPP

STR WK4

S W/U

-

30MIN ROW/SKI

@ 2K + 20SEC

-

MOBILITY

GYM JONES PREP

WK11

S W/U

-

warm up deadlift

-
15x KBS @ 53/72# + 2min row + 2min rest

3rds

M @ 500-600m

F@ 400-500m
-
5min rest
-
10x burpee + 2min row + 2min rest
3rds

M @ 500-600m

F@ 400-500m
-
5min rest
-
3x 20m DB bear crawl @ 30/50# DBs

-
10min foam roll

GPP

STR WK 4

S W/U

-

3X 30M LUNGE

3X8 BANDED KBS

3X10 RDL

-

WARM UP POWER CLEAN / TRAP BAR JUMP SQT / POWER CLEAN HIGH PULL
5 X 3 POWER CLEAN/TRAP BAR JUMP SQUAT @ 5# MORE THAN LAST WEEK

2-3MIN REST BETWEEN

-
3 X MAX PULL UPS

2-3MIN REST BETWEEN

-
15X HYPER + 10X B-STANCE DB RDL

4 ROUNDS

-

8X 20/10 TABTA ROW/BIKE/SKI

ETAC

S W/U

-

D.E. LOWER

5X5 BS @ 50% + 25% BANDS

1MIN REST BETWEEN

-

5X5 DL @ 505 + 25% BANDS

1MIN REST

-

10X HYPER + 10X BB HIP BRIDGE

5RDS

-

10X HYPER + 10X GOBLET SQT

5 RDS

-

10MIN AMRAP

20CAL AD + 10X DB SNATCH @ 30/50# + 5X BOX JUMP

GYM JONES PREP

WK 11

S W/U

-

15x sqt
10x RDL
5x GS
5x box jump
4rds
-
W2H BS
5x3 BS @ 80%  3min rest between 1x8+ @ 70%
**all BS done @ + 5-10# more than last time
-
5x15 Hyper

5x10 KB RDL

-

4x30/30 BB hang clean high pull
-
10min farmers carry cool down @ various weights

ETAC

S W/U

-

5X (5-1) PULL UP LADDER

-

30MIN ROW/SKI

@ 2K + 20SEC

E26 PWR

S w/u

-

10x sqt + 5x GS + 5x RDL + 10x KBS
2rds

-

5x5 BS @ 55% + 25% bands

1min rest between

-

5x5 DL @ 55% + 25% bands

1min rest between

-

15x hyper + 30m DB lunge

4rds

-

200cal AD for time

every 2min 5x G2S @ 50% BW