Gym Jones Tactical | Train Like a SEAL
Gym Jones
Tactical / Military, Strength & ConditioningKenny wants you to become the very best version of yourself by pushing through physical and mental challenges every day. This programming is based on our Gym Jones Tactical methodologies, influenced by the way Kenny trained as a Navy SEAL, and aligns with the way he trains himself today. He is ready to coach you through each and every workout and share what he learned as a SEAL and beyond. If you're inspired by Kenny's story, his mindset and his achievements, this team gives you the opportunity to dive headfirst into his training methods and experience for yourself what it's like to train like a SEAL!
Warmup
A
10x band pull aparts 15x banded bicep curls 20x banded face pulls 25x banded tricep press 60 second FLR plank
B
Bench Press
4, 4, 3, 2, 1, 1, 1, MAX
C
Standing Arnold Press
3 x 10
D1
DB Bicep Curls
3 x 10
D2
DB Tricep Extension
3 x 10
Push Up/Pull Up Reverse Pyramid
E
1-10 Push Up Ladder 10-1 Pull Up Ladder*** FOR TIME Looks like: 1 push up, 10 pull ups, 2 push ups, 9 pull ups. 3 push ups. 8 pull ups, ETC ** If you can do more than 15 unbroken pull ups and more than 30 unbroken push ups, scale this to 2-20/20-2 (evens only)
SWIM WARM UP
A
50m pull (with buoy between legs or ankles) 50m kick 50m swim x5 rounds
SWIM WORKOUT
B
50m sprints with buoy 1:1 work:rest 5 rounds 50m sprints 1:1 work:rest 10 rounds
A
Run
1 x 800
B1
Accelerating High Knees
2 x 20
B2
A-Skip
2 x 20
B3
B-Skip
2 x 20
B4
Backward Run
2 x 20
C
Speed Ladder
1 x 5:00
RUNNING WORKOUT
D
300m jog straight into 100m SPRINT x8 rounds Focus on explosiveness into the sprint!
OPTIONAL SESSION 2
A
Martial arts or sport/job specific technique work
5 minute AMRAP
A
For 5 minutes, cycle through 10 good morning with empty bar 10/10 staggered stance DB deadlift 100m row (speed up throughout AMRAP) moderate pace, light weight for all of this. No need to rush, we're just warming up
B
Deadlift
6, 5, 4, 2, 1, 1, 1, 10
C
Romanian Deadlift
3 x 10
D
Bent Over Row
3 x 1
E
Lat Pulldown
3 x 10
F
Glute-Ham Raise
3 x 10
10 minute EMOM
A
ODD: Knee jump to tuck jump to 50m sprint EVEN: 10x goblet squat (HEAVY), drop weight straight into 5x jump squat
B
Box Jump
3 x 1
20 mins max meters sled push
C
20 minute AMRAP Sled push for max meters Start with empty sled, add weight every 100m EMOM stop for 3x burpees
Finisher: Battle Ropes
D
5 min tabata with battle ropes: 20 second work / 10 second rest Switch between alt arms/double arm each minute (2 rounds)
OPTIONAL SESSION 2
A
Martial arts or sport/job specific technique work
Warmup
A
5 Rounds: 10x Kang Squats empty bar 100m row (faster each round)
B
Back Squat
5, 4, 3, 2, 1, 1, 1, 1, 1, 10
C
Bulgarian Split Squat
3 x 10
D
Heels elevated goblet squat
3 x 10
E
Walking Lunges
1 x 5:00
Your best self is waiting, elite is within reach! Join Kenny and team Train Like a SEAL today.
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Gym Jones Tactical | Train Like a SEAL
Gym Jones Tactical | Train Like a SEAL
Gym Jones Tactical | Train Like a SEAL
