BEST OF Gym Jones Cult Classic
Gym Jones
This program is the most successful cycle we've ever run on our Gym Jones Cult Classic 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 power endurance program that focuses on improving your 2k row and 10 min max cals assault bike test, but incorporates conjugate strength and accessory work as well to ensure you don't lose any of your gains while youre focusing on conditioning.
Start the program whenever you'd like to, follow along at your own pace, and chase your goals on your terms!
Warm Up I
A
5 mins general cardio warmup
Warm Up II
B
3 rounds: 10 air squats 10 jumping air squats 10 push ups 10 band dislocates 10 band pull aparts
C
Rowing
250, 500, 750, 500, 250
D
Rowing
250, 500, 750, 500, 250
E
Push-Up
Cool down
F
Cool down as desired 10-15 mins
Warm Up 1
A
5 mins general cardio warmup + 10: sprint :20 easy x10 rounds
Warm Up 2
B
EMOM x10: 2 cleans (from the floor) Use a moderate weight to start, build if you feel confident!
C
Back Squat
1 x 3
D
Good Morning
5 x 5
E
Single Arm DB Row
4 x 12
F
Front Rack Step-Ups
3 x 12
Circuit
G
50-40-30-20-10 Row Calories + Sit Ups
Circuit
A
5-10 mins general cardio warmup
Barbell Complex
B
5x deadlift 4x hang power clean 3x front squat 2x reverse lunge (each)(bar front rack) 1x split jerk x4 rounds Start with an empty bar, add weight each round
C1
Deadlift
3 x 10
C2
Assault Bike
3 x 2:00
D1
Front Squat
3 x 5
D2
Assault Bike
3 x 4:00
E
Pull-Up
Assault Bike Warmup
A
10 mins on assault bike, completed as: :10 @ 100 watts OVER 10 min max PR Pace :50 @ 100 watts UNDER 10 min max PR pace
B1
Push-Up
3 x 10
B2
Band Pull-Apart
3 x 10
B3
Shoulder Disclocate
3 x 10
B4
Band Face Pull
3 x 10
C
Shoulder Press
D
Incline Bench Press
4 x 8
E
Barbell Row
5 x 5
F
DB Tricep Extension
3 x 12
G
Banded Tricep Pushdown
1 x 100
Cool down
H
Cool down as desired 10-15 minutes
A
Gym Jones Named Workout | JONESTOWN MASSACRE
B
1.5 mile run 25 burpees 50 mountain climbers 50 little man in the woods 50 hollow rocks 120m bear crawl 25 burpees 1.5 mile run
Warm Up: 10 min EMOM
A
10 min EMOM: All in one minute*: 1x push up 1x burpee 1x burpee box jump over *add one rep of each exercise every minute until you cannot finish on the minute **when you cannot complete on the minute, finish out the 10 minutes doing just the burpee box jump overs
B
Snatch High Pull
5 x 3
C
Deficit Deadlift
1 x 1
D
Snatch Grip Romanian Deadlift
4 x 8
E
Glute-Ham Raise
4 x 12
F
Alternating DB Hammer Curl
4 x 12
