Follow The Gym
Gym Two Forty Four
General FitnessJOIN THE CULTURE
Thanks for checking out the the Gym Two Forty Four 'Follow The Gym' option! We promise you will not be disappointed. This program follows the day to day program our Group Training classes participate in. We currently have over 200 on-site athletes participating in this program weekly!
The training blocks for the entire year are laid out in advance. Each one leading into the other. All in all you'll participate in 6 different training blocks throughout our training year.
We've found amazing success in a thought out, goal driven programming style. We begin each cycle with a test to obtain a bench mark in whatever the focus of the block may be. Blocks generally last 9-12 weeks, ending in a retest. If athletes make it a point to get the work in, it's hard not to see improvement.
A
My Dynamic Warmup
B
Back Squat
1 x 5
C1
Partner Assisted Nordic Curl
3 x 6
C2
Hanging Knee Raise
3 x 0:20
Circuit
D
10 min amrap 3/6 strict-banded pull up 12 KB Swing-Squat Clean; 35/50 24 Russian Twist (same KB)
Circuit
E
"Optional" Row/Bike 15-10-5 cals rest 1:1 x 4 *rest same amount of time taken to complete the interval
A
My Dynamic Warmup
B
Split Jerk
1 x 1
Conditioning
C
Grace
30 reps for time Clean and Jerk 135/95#
D
DB Renegade Row
A
My Dynamic Warmup
Circuit
B
Every 5 min for 30 min 200m run 8 burpee box jump over; 20/24 12/16 cal 20 Empty bar thruster; 35/45
Circuit
C
Accessory work 3 sets Glute Bridge March; 12 alternating reps (1 sec pause on each rep) Hanging knee raise; 12-20 reps Side Star plank; 10-20 sec/side
A
My Dynamic Warmup
Conditioning
B
Circuit
"Shoota" 3 min amrap Pistol Squats or Equivalent variation
C1
Cyclist Squat
6, 6, 4, 4
C2
DB Lateral Lunge
8, 8, 6, 6
Circuit
D
15-12-9-6-3 KB Deck Squat; 35/50 KBS (American) Box Jump (step down)
A
My Dynamic Warmup
Circuit
B
'Handstand Push Up Play' 10 min Strict Hspu Play Negative HSPU; 5x3 Kipping Negative; 5x3 Strict HSPU; Accumulate 10-30 *Work control you body to the floor on the negatives if you aren't quite in the space to perform stricties just yet. 2-3 seconds to the flood.
C
Bench Press
6, 4, 2, 6, 4, 2
D1
Ring Rows
3 x 15
D2
Strict SL Toe-To-Bar
3 x 10
Circuit
E
21-15-9 Burpees Cals (any style)
A
My Dynamic Warmup
B
Power Clean
3, 2, 1, 3, 2, 1, 3, 2, 1
Circuit
C
For completion in teams of 4-5 (conga line style) 25 bar facing burpee 30/45 cals 50 American KBS; 53/70 30 SA DB Push Press; 50/70 (alt every 5) 400m run *'Conga Line' workouts are completed just like the dance! One person follows the other. Athletes my not move on to the next motion until the athlete in front of them has finished. If the athlete cannot move on to the next station they must remain at the current station until athlete moves on. Athlete behind them must wait as well! Basically the first person better be SPRINTING! Don't want to hold up the line! Complete once for time if you are performing this alone.
Christopher Gartrell
A 15 year veteran in the strength and conditioning world, Chris is also a former collegiate athlete in both Football and Track & Field (the sprints). As well a multiple year regional CrossFit athlete from 2012-2017. Chris loves the science and processes that come with strength and conditioning. Some of his greatest joy comes from seeing athletes smash a retest!
When you join a team you’re getting more than programming, you’re joining an online community.
Follow The Gym
Follow The Gym
Follow The Gym
