Gym Jones Tactical Minimalist I
Gym Jones
Tactical, Tactical / MilitaryWe've been working with tactical athletes on the job for years now, and have long recognized that the strongest people are not the ones who spend all of their time in the gym, but the people who continue to work at getting stronger no matter their circumstances. Born from our love of efficiency and our belief that something is always better than nothing, our Tactical Minimalist programming requires only a sandbag or a kettlebell and your willingness to make it work.
WARMUP
A
10 minute easy jog Minutes 1-5 EMOM stop for 10 air squats Minutes 6-10 EMOM stop for 10 reverse lunges (5 each side)
SANDBAG WORKOUT
B
SANDBAG WORKOUT On 1:00: 5x Squat Remainder of the minute: Step Ups Rest 1 minute x10 rounds ODD Rounds: Bag on back for squats, hold bag in front for step ups EVEN Rounds: Bag in front for squats, bag on back for step ups
KETTLEBELL WORKOUT
C
On 1:00: 5x Front Rack Squat Remainder of the minute: Step Ups Rest 1 minute x10 rounds ODD MINUTES: Front rack in left hand, step ups suitcase hold in right hand EVEN RONDS: Front rack in right hand, step ups suitcase hold in left hand
BODYWEIGHT ACCESSORY
D
4 sets of 5 each side knee touch squats SLOW AND CONTROLLED 4 x 1:00 FLR plank
Cool Down
E
5-10 minutes cardio as desired
WARMUP
A
5 minute easy jog + 5 minute jog with 15 seconds sprint/45 seconds easy Then, do 2-3 rounds of 30-40m of the following running drills:
B1
Accelerating High Knees
B2
Butt Kicks
B3
A Skips
B4
B Skips
INTERVALS
C
1:00 RPE 7-8 2:00 @ RPE 6-7 1:00 @ RPE 7-8 2 x 0:45 RPE 9 2:00 RPE 6-7 1:00 RPE 7-8 0:45 RPE 10 0:30 RPE 10 0:15 RPE 10 1:00 Recovery between all intervals
Cool Down
D
Half mile easy jog or walk Stretch if desired
Warmup
A
10 min AMRAP: Move through each of the exercises in the circuit, completing 5-10 reps. Follow each set with 1:00 of easy cardio.
SANDBAG WORKOUT
B
Every 5 Minutes x 5 Rounds: 10x sandbag DL 10x burpees over the bag 10x front squat 10x burpees over the bag 10x reverse lunges (hold the bag as desired) 10x burpees over the bag Goal is to finish in approx 2:30-3:30, rest the remainder of the 5 minute period
KB WORKOUT
C
Every 5 Minutes x 5 Rounds: 10x Deadlift 10x burpees over bell 10x Goblet Squat 10x burpees over bell 10x Goblet hold reverse lunge 10x burpees over bell Goal is to finish in approx 2:30-3:30, rest the remainder of the 5 minute period
Warmup
A
HAM Hip Mobility HUG Hip Mobility
SANDBAG WORKOUT
B
100x sandbag getups Focus on perfect form
KB WORKOUT
C
100x kettlebell TGUs Focus on perfect form
COOL DOWN
D
10-20 minute easy cardio as desired, foam rolling and stretching as needed
WARMUP
A
SANDBAG WORKOUT
B
Sandbag Overhead Press 3x10-15 reps Sandbag Bent Row 3x10-15 reps High Pull 3x10-15 reps Chin Ups 3x MAX For all movements, rest 45-60 seconds between each set
KB WORKOUT
C
Single Arm OHP 3x10-15 reps each side Single Arm Row 3x10-15 reps each side High Pull 3x10-15 reps Chin Ups 3x MAX For all movements, rest 45-60 seconds between each set
FINISHER
D
10 min continuous bear crawl drag (dragging your bag or your KB) FOR DISTANCE. EMOM stop for 5 push ups
COOL DOWN
E
As desired, 5-10 minutes
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