Our programming will follow cycles, covering all areas of the body and all energy systems each week.
The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout. Lot’s of unilateral strength work to iron out any in balances and help bulletproof your body. This is great for beginners looking to gain strength and stability for the main classes.
Generally, day by day it will look like this…
Monday - front squats + strict pulling + workout
Tuesday - one long workout
Wednesday - RDL + accessory lower body + workout
Thursday - gymnastic upper body / core strength + interval workout
Friday - barbell complex + workout
Saturday - big team workouts
Sunday - functional bodybuilding
18 mins to find 3rm front squat and 1rm weighted pull up
Break the 18 mins into 6x3 minute windows as normal.
16 DB snatch
60 lateral DB hops
16 KB swings
30/25 cal bike/ski/row
40 mins - 8 full rounds
ADV: 8, 10. 12, 14, 10, 12, 14, 16
L2: 6, 8, 10, 12, 8, 10, 12, 14
L1: 4, 6, 8, 10. 6, 8, 10, 12
*ladies take 2 cals for machines (so round of 10 would be 10 ball slams but 8 cals)
Pace should be easy at the start, but very hard by the end.
If you fail to hit the reps one round - pick a number you can hit and stay consistent.
8 single leg RDL each side
8 reverse lunges each side - 1kb front rack, 1 OH
*more RDL reps, at least same weight from last week
**hardest variation yet of lunges
Gym Jones triathlon
30 cal bike
Gym Jones standard is <5 mins for guys, <6 for girls. HARD.
Should be sub 8 mins for everyone.
Start waves on 0, 4 and 8. Fastest people go first.
*attack the bike hard for a fast time
In 20 mins complete 5 rounds
5 bench press
6 SA DB kneeling press each side
20-30 second L hang
Every 3 mins x 6
16/12 cal bike
12 ball squats
8 plate jumps
RX: 50/35lbs, 7/6 45lbs plates
L2: 35/25lbs, 5/4 45lbs plates, 12/10 cals
L1: 25/15lbs, 3/2 45lbs plates, 10/8 cals
*go in waves, sprint. 45 second max on the bike
Every 2 mins x 8
1 squat clean + 1 hang squat clean
*heavier than last week
OR if you have been doing these regularly and feel comfortable…
Build to a heavy squat or power clean
14 cal ski
14 hang power clean
14 d-ball over the shoulder
RX: 50/35lbs ball, 115/85lbs barbell
L2: 35/25lbs, 35/25lbs db hpc
L1: 25/15lbs, 25/15lbs db hpc
TEAM SOCIAL EVENT AT THE GYM
Email: firstname.lastname@example.org to sign up if you’re not already.
A1) Behind The Neck Strict Press
X5 10/8/6/4/3reps x21X1 rest 1min
A2) KB Renegade Row
X5 8-10 reps find a weight that every rep is perfect and full range of motion
B1) Rear elevated Split squat
X3 10/side x22x1 rest 1-2min
B2) Glute Bridge from bench
X3 x31X2 12 reps w/Barbell
C1) Superman Hold (weighted)
X3 :30 rest :30
C2) Hollow Hold
X3 :30 rest :30