BEST OF Gym Jones Tactical: Training by Kurtis Frasier in TrainHeroic

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!

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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.
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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!)
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Accessory work for operators
This program is full of functional accessories to keep you moving well in the gym and at your job.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Dumbbells // Kettlebells
Recommended
Sled
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Sample Week
Week 1 of 8-week program
Sunday
WEEK 1 DAY 1 | SESSION 2 (OPTIONAL)

A

Rowing

1 x 30:00

Sunday
WEEK 1 DAY 1 | SESSION 1

A1

Russian KB Swing

3 x 10

A2

Goblet Squat

3 x 8

A3

KB Lunge

3 x 6

A4

Box Jump

3 x 5

B

Back Squat

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

C

Back Squat

3 x 2

D1

Bent Over Row

4 x 8

D2

Barbell RDL

3 x 8

Circuit

E

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

A

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

B

Rowing

10 x 1:30

C1

Hollow Hold

4 x 0:30

C2

Front-Leaning Rest (FLR)

4 x 0:30

Tuesday
WEEK 1 DAY 3  | SESSION 1

A

Turkish Get Up

1 x 30

B

Bench Press

10, 5, 5, 5, 5, 5

C1

Close Grip Bench Press

4 x 6

C2

1-Arm DB Row

4 x 6

D1

Dip

5 x 10

D2

KB Snatch

4 x 10

E

Half-Kneeling DB Shoulder Press

4 x 10

F

Mace 360

4 x 20

Tuesday
WEEK 1 DAY 3 | SESSION 2  (OPTIONAL)

A1

Inchworm

3 x 5

A2

Walking Lunges

3 x 30

A3

Single Leg RDL

3 x 10

B

Rowing

8 x 250

C

Suitcase Carry

6 x 30

Wednesday
WEEK 1 DAY 4 

Circuit

A

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

B

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.

C

Toes to Bar

5 x 5

Thursday
WEEK 1 DAY 5

A1

Bird Dog

3 x 10

A2

American KB Swing

3 x 15

A3

Farmers carry

3 x 30

Circuit

B

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

Circuit

C

5x box sqt @ (50% + 25% bands ) + 5x heavy KBS + 90sec ski @ 2k pace 3 sets, 2min rest between

D1

Reverse Hyperextension

4 x 15

D2

Bulgarian Split Squat

4 x 10

E

Band Pull Through

2 x 50

Friday
WEEK 1 DAY 6 | SESSION 1

A1

Inchworm

3 x 5

A2

Pull-Up

3 x 5

A3

Dead Bug

3 x 10

A4

Medicine Ball Slam

3 x 10

B

Push Press

10 x 2 @ 45 %

C

Bench Press

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @ 55 %

D

DB Bear Crawl

4 x 30

Friday
WEEK 1 DAY 6 | SESSION 2 (OPTIONAL)

Circuit

A

60min conversational pace ruck with 30-50# pack

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The Mind is Primary

Your best self is waiting! 8 weeks of chasing your goals starts today.

Get BEST OF Gym Jones Tactical
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BEST OF Gym Jones Tactical