Gym Jones 300 training fitness boards Week 12, session 3, day 7

Gym Jones 300 training fitness boards Week 12, session 3, day 7
26th July 2009 (20090726)
Week 12, Session 3, Day 7 - Push + Pull.

25 Squats with 25% body weight

40 Press ups

25 Box jumps at 2 box-height.

40 Bent over rows with 25% body weight

1km Bike at level 20

6rounds

Gym Jones 300 training fitness boards Week 12, session 2, day 4

Gym Jones 300 training fitness boards Week 12, session 2, day 4
23rd July 2009 (20090723
Week 12, Session 2, Day 4 - Body Weight.

30 Press up into Burpee into Squat

20 Scissor Lunges

20 Plank Get Ups

28 minutes, maximum rounds


Click here for week 12, session 3.

Gym Jones 300 training fitness boards Week 10 Workout 1

Gym Jones 300 training fitness boards Week 10 Workout 1
7th July 2009 (20090707)
Week 10, Workout 1 (day 2) - Tag Team.

20 Thrusters at 25% body weight

10 Bent over row at 25% body weight

20 Dumb bell Clean and Press at 25% body weight

10 Upright rows at 25% body weight

Maximum rounds in 22 minutes.


Click here for the next board, Week 10, session 2

Gym Jones 300 training fitness boards Week 7 Workout 1

Gym Jones 300 training fitness boards Week 7 Workout 1
16th June 2009 (20090616)
Week 7, Workout 1 (day 2) - Power Endurance

1. 8 minutes, Bent over row at 25% body weight.
2. 6 minutes, Shoulder press at 25% body weight.
3. 4 minutes of Press ups.
4. 2 minutes of Chin ups.

1 round.


Click here for the next workout, Week 7, workout 2 (pull ups)

Gym Jones 300 training fitness boards Week 6 Workout 3

Gym Jones 300 training fitness boards Week 6 Workout 3
14th June 2009 (20090614)
Week 6, Workout 3 (day 7) - Clean and Press / Strength (Push + Pull)

1. Press ups, 20 repetitions
2. Bent over row at 25% body weight, 20 repetitions
3. Front raises at 25% body weight, 20 repetitions
4. Shoulder press at 25% bofy weight, 20 repetitions

Maximum rounds in 24 minutes.


Click here for Week 7, workout 1

Gym Jones 300 training fitness boards Week 6 Workout 2

Gym Jones 300 training fitness boards Week 6 Workout 2
12th June 2009 (20090609)
Week 6, Workout 2 (day 5) - Clean and Press / Power Endurance

1. 8 minutes, Bent over rows with 25% body weight
2. 6 minutes, Squats, with 25% body weight
3. 4 minutes of Press ups
4. 2 minutes of Clean and Press

1 round only.


Click here for the next board, Week 6, workout 3 (day 7)

Gym Jones 300 training fitness boards Week 6 Workout 1

Gym Jones 300 training fitness boards Week 6 Workout 1
9th June 2009 (20090609)
Week 6, Workout 1 (day 2) - Clean and Press.

1. High pull @ 25% body weight for 8 minutes
2. Snatch @ 25% body weight for 6 minutes
3. Deadlift @ 50% body weight for 4 minutes
4. Shoulder press @ 25% body weight for 2 minutes

1 round only.


Click here for the next board, Week 6, workout 2 (day 5)

Gym Jones 300 training fitness boards Week 5 Workout 4

Gym Jones 300 training fitness boards Week 5 Workout 4
5th June 2009 (20090605)
Week 5, Workout 4 (day 5) - Power Endurance.

1. Bench Press @ 25% body weight for 8 minutes
2. Shoulder Press @ 25% body weight for 6 minutes
3. Plank (Knees to elbows) for 4 minutes
4. Floor wipers @ 50% body weight for 2 minutes

1 round only.


Click here for the next routine, Week 6, workout 1, Clean and Press !!!

Gym Jones 300 training fitness boards Week 5 Workout 3

Gym Jones 300 training fitness boards Week 5 Workout 3
4th June 2009 (20090604) Week 5, Workout 3 (day 4) - Body Weight.

1. Dorsal lifts, 20 reps
2. Side lifts, 20 reps each side
3. Parachute lifts, 20 reps
4. Superman, 20 reps each side

Maximum rounds in 18 minutes.


Click here for next the next workout (Wk5-4)

Gym Jones 300 training fitness boards Week 5 Workout 2

Gym Jones 300 training fitness boards Week 5 Workout 2
3rd June 2009 (20090603) Week 5, Workout 2 (day 3) - Body Weight.

This is a great ab workout.

1. Plank Get-Ups, 25 reps
2. Plank (Knees to elbows), 25 reps
3. Crunches, 25 reps
4. Leg raises, 25 reps

Maximum rounds in 24 minutes.
Record was set at 9 1/4 reps.


Click here for Week5, workout 3

Gym Jones 300 training fitness boards Week 1 Day 1

Gym Jones 300 training fitness boards Week 1 Day 1
5th May 2009 (20090505)
Week 1, Day 1 - It's all about Body Weight.

Click here for the board for Week 1, Workout 2