Gym Jones High Level Foundation I: Training by Cate Williams in TrainHeroic

Gym Jones High Level Foundation I

Gym Jones

CrossFit, Strength & Conditioning
Coach
Cate Williams

Our Foundation programming is meant to give you a mental and physical break from the rigors of highly structured periodized training, without losing any momentum. Consider Foundation if any of the following apply to you:

  • You just finished a training cycle at peak sport-specific performance and want to get back to a general strength and conditioning
  • You've taken a break from structured training and want to get back at it
  • You're in a rut with your current programming and want a change of pace, but aren't sure what that looks like yet
  • You're looking for general strength and conditioning with no specific goals in mind (yet).
  • You want to take a minute to "have fun" in the gym again

For all of this and everything in between, this program is for you! Get back to baseline and ready for whatever comes next with Gym Jones High Level Foundation I

This program is meant for someone with a training background (even if it's been awhile!). For progressions to this program, check out our Foundation: Kettlebells and Foundation: Dumbbells programs!

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Get back to baseline
Foundation is meant to bring you back from either end of the fitness spectrum, get you to baseline and ready to get back to business. Whether you've taken a break from training or are coming off of a grueling phase, a Foundation program is a great way to bring balance back to your training.
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Combat burnout (without taking a break)
Hard work in the gym takes a toll, both physically and mentally. A Foundation phase gives you a much needed break from chasing numbers and target paces, and places more emphasis on how you're feeling. If you're tired, sore, and just plain sick of training, this program is a great way to get you feeling good in the gym again.
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Fall in love with training again
If you've lost sight of the reason you started training in the first place (i.e. the fun part), Foundation is a way to find that again. It's "a little bit of everything" to help you remember all the things you love about the gym.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Kettlebells // Dumbbells // Rower // Boxes // Assault Bike
Recommended
SkiErg // BikeErg // Med Balls
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Sample Week
Week 1 of 4-week program
Sunday
GYM JONES FOUNDATION I | WEEK 1 DAY 1

Warmup I

A

5-10 minute cardio

20:00 running clock

B

on a 20:00 running clock: 20 calorie machine 20 air squats 10 inch worm with push up 10 suitcase deadlift (light) 10 half kneeling press (R/L) 20 alternating v-ups

C1

Rowing

15, 12, 9

C2

Deadlift

15, 12, 9

D

Rest

1 x 5:00

E1

SkiErg

15, 12, 9

E2

Push Press

15, 12, 9

Cool Down

F

5-10 minute cool down

Monday
GYM JONES FOUNDATION I | WEEK 1 DAY 2

Warm Up

A

Warm up: 3 Rounds 2:00 any machine 10 banded pull aparts 10 banded dislocates 10 reverse lunges (10 each side) 10 plate squats (15# plate) 20 jumping air squats 10 banded RDL

B

Rowing

250, 500, 1000, 250, 500, 1000

Finisher

C

1000m bike erg 500m row for time

Cool Down

D

Cool down with mobility and foam rolling as desired

Tuesday
GYM JONES FOUNDATION I | WEEK 1 DAY 3

Warm Up

A

5-10 minute general cardio warmup

Mobility

B

50' deep lunge with thoracic spinal rotation 50' high kick 50' knee pull 50' figure 4

3 Rounds

C

2:00 any cardio 10 kettlebell swings 30 second FLR 10 push ups

5:00 AMRAP Round 1

D

50' farmer carry w/ 2x heavy bells 2x burpees 50' farmer carry w/ 2x heavy bells 4x burpees 50' farmer carry w/ 2x heavy bells 6x burpees... etc. adding 2 burpees after each carry. Score is the # of burpees completed

E

Rest

1 x 2:00

5:00 AMRAP Round 2

F

50' farmer carry w/ 2x heavy bells 2x burpees 50' farmer carry w/ 2x heavy bells 4x burpees 50' farmer carry w/ 2x heavy bells 6x burpees... etc. adding 2 burpees after each carry. Score is the # of burpees completed

G

Rest

1 x 2:00

5:00 AMRAP Round 3

H

50' farmer carry w/ 2x heavy bells 2x burpees 50' farmer carry w/ 2x heavy bells 4x burpees 50' farmer carry w/ 2x heavy bells 6x burpees... etc. adding 2 burpees after each carry. Score is the # of burpees completed

Cool down as desired

I

Wednesday
GYM JONES FOUNDATION I | WEEK 1 DAY 4

Mobility

A

50 foot hurdle 50 foot deep lunge with thoracic spinal rotation 50 foot high kick 50 foot knee pull 50 foot figure 4 50 foot banded monster walk 25 foot banded lateral walk

12:00 Running Clock

B

15 calorie machine 20 air squats 10 inch worm with push up 10 cossack squats (each side) 5 pull ups

C1

Back Squat

10, 8, 6, 4, 2

C2

Burpee Box Jump Over

5 x 7

D

Single Arm Overhead Lunge

3 x 50

Cool Down

E

5-10 minute general cool down, cardio and mobility as desired

Thursday
GYM JONES FOUNDATION I | WEEK 1 DAY 5

15:00 Running Clock

A

20 calorie any machine 10 banded pull aparts 10 banded dislocates 10 inch worms with push up 20 ring rows or bodyweight row on bar

B1

Bench Press

2, 4, 6, 8, 10

B2

Pull-Up

2, 4, 6, 8, 10

C

Rowing

1 x 1000

Cool Down

D

5-10 minute general cool down, cardio and mobility as desired

Friday
GYM JONES FOUNDATION I | WEEK 1 DAY 6

60 minute active recovery

A

60 minute hike, run, bike, swim, yoga, etc. Keep the intensity low!

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THE MIND IS PRIMARY

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Gym Jones High Level Foundation I