Gym Jones High Level Foundation I
Gym Jones
Functional Fitness, Strength & ConditioningOur 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!
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
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
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
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
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
60 minute active recovery
A
60 minute hike, run, bike, swim, yoga, etc. Keep the intensity low!
