BEST OF Gym Jones Tactical

Gym Jones

Coach

Kurtis Frasier

This program is the most successful cycle we've ever had on our Gym Jones Tactical team to date. More personal bests and individual milestones were achieved during this 8 week phase than any other we've run on this team, so we've decided to offer it as a standalone program for anyone who is looking for a program that will help them hit their goals on their terms.

This is a conjugate style program written with an emphasis on conditioning and work capacity and is designed for tactical athletes and first responders who need to remain operation ready all year round.

Start the program whenever you'd like to, follow along at your own pace, and chase your goals on your own terms!

$20

Get BEST OF Gym Jones Tactical

Proven Programming

This cycle has been tested by our Gym Jones Tactical team and produced more PR's than any other cycle we've run on the team to date. Commit to a program knowing it's been tried and tested, modified and perfected to lead you to success.

Take your conditioning to the next level

This program is strength with an emphasis on conditioning. Be ready to drag, push, pull, and ruck your way to a bigger engine (and get a whole lot stronger while you're at it!)

Accessory work for operators

This program is full of functional accessories to keep you moving well in the gym and at your job.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Barbell // Plates // Dumbbells // Kettlebells

Recommended

Sled

Sample Week

Week 1 of 8-week program

Sunday

WEEK 1 DAY 1 | SESSION 2 (OPTIONAL)

Rowing

1 x 30:00

Sunday

WEEK 1 DAY 1 | SESSION 1

Russian KB Swing

3 x 10

Goblet Squat

3 x 8

KB Lunge

3 x 6

Box Jump

3 x 5

Back Squat

10, 5, 5, 5, 5, 5, 5

Back Squat

3 x 2

Bent Over Row

4 x 8

Barbell RDL

3 x 8

Circuit

10x KBS + 10/15cal Assault bike 6 rounds for time M @ 32kg KB or more 15cal F @ 23kg KB or more 10cal

Monday

WEEK 1 DAY 2

Circuit

4x (5-1) pull up ladder *Keep strict as possible and ensure chest to bar*

Rowing

10 x 1:30

Hollow Hold

4 x 0:30

Front-Leaning Rest (FLR)

4 x 0:30

Tuesday

WEEK 1 DAY 3 | SESSION 1

Turkish Get Up

1 x 30

Bench Press

10, 5, 5, 5, 5, 5

Close Grip Bench Press

4 x 6

1-Arm DB Row

4 x 6

Dip

5 x 10

KB Snatch

4 x 10

Half-Kneeling DB Shoulder Press

4 x 10

Mace 360

4 x 20

Tuesday

WEEK 1 DAY 3 | SESSION 2 (OPTIONAL)

Inchworm

3 x 5

Walking Lunges

3 x 30

Single Leg RDL

3 x 10

Rowing

8 x 250

Suitcase Carry

6 x 30

Wednesday

WEEK 1 DAY 4

Circuit

Single arm KB complex: 10x swing 8x snatch 6x clean and press 4x windmill 2x TGU 2sets each arm without setting the KB down

Circuit

30min continuous row -15min @ 2k + 20sec R20/40 -10min @ 2k+ 17sec R22/42 -5min @ 2k+14sec R24/44 To convert for running, base pacing off of your 2mile time. You will still run the 30 minutes.

Toes to Bar

5 x 5

Thursday

WEEK 1 DAY 5

Bird Dog

3 x 10

American KB Swing

3 x 15

Farmers carry

3 x 30

Circuit

5x Sumo DL @ (60% + 25% bands ) + 1x Knee jump to box jump + 90sec row @ 2k pace 3 sets, 2min rest between