10:00 Warm Up
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m Lunge
Then:
30sec Box Jump @ 18 – 24″ +
60sec Step-up +
30sec Rest
Seven Rounds
Then:
10x Clean & Jerk 45 – 85#+
250m Row/Erg +
90 sec rest
Four rounds
Then:
5x BO Row + 5xPull Ups
x5
warm up 10:00
Then
2 x 8 Shoulder Openers
2 x 5 Cuban PRess
3 x 5 wall squats
Then:
Deadlift + DB PP
10-1 reps (increase weight each set, both activities…till you can’t)
Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec SKi Erg or AirDyne
Ten Rounds
Then:
20x pull up
Then:
Cool Down
Warm up: 10 min
2 x 5 Cuban Press
2 x 10 Push Up
3 x 5 Wall Squat
30m Oh Walking Lunge
2 x 5 Squat ump
Then:
10 reps @ 2 x 15# DB
8 reps @ 2 x 20# DB
6 reps @ 2 x 25# DB
4 reps @ 2 x 30# DB
2 reps @ 2 x 35#/40# KB
Then:
10x BO Row +
10x Curl +
10x Push Press
Five Sets @ 55-95#
Then:
Cool Down
Warm up: 10 min
3 x 5 wall squats
2 x 8 goblet squats
3×5 Squat Jumps
3 x 5 Tuck Jumps
Then
20 rounds
24” box jump + broad jump+ jump over 18”box + broad jump
rest 4:00
then
10 Rounds
10x Accelerating Back Squat Bar + Chains + 5 Burpees
Then
10 x 10 Push ups/Plank Row
Who: Lara Horst, Certified Baptiste Teacher
Where: Ripple Effect Training Center
When: 9AM-11:30AM June 6th, June 27th, July 18th, August 15th
Why: The Workshops promise to leave all participants with the basic techniques of a power flow, vinyasa class, to empower each participant on and off their mat and allow them to discover for themselves HOW yoga can and will compliment their efforts both in and outside the gym.
Cost: $50/Workshop, $175 Package for all 4
Details: To register email Lara at larasonrisa@mac.com Bring your own mat, block, towel and water bottle.
10:00 warm up
Then:
2 x 8 Cuban Press
2 x 5 Wall Squat
30m OH Walking Lunge
3 x 5 Squat Jumps
Then:
5x OH Press +
10x Ball Slam @ ?# +
12x KB Swing @ -62# KB
11 rounds
No rest for time
Then:
5x Front Squat @ 80% 1RM+
30 Sprint on Airdyne, C2, or Ski Erg
The number of rounds is the number of minutes it took you to do the first event
Workout:
wall squats 3 x5
goblet squats 2 x 10
shoulder openers 2 x 10
SOTS Press 2 x 5
2:00 30/30 DB PP
Then:
50x Pull-up
Strict
Then:
10x Goblet Squat @ 40-62# +
60 sec Interval, Row/Erg/Airdyne
90 sec rest
Three Rounds
Then:
10x Goblet Squat @ 40 – 62# +
60 sec box jump 24-30”
90 sec rest
Three Rounds
Then:
10-1 ring push up ladder
Workout:
10:00 warm up
2 x 8 Shoulder Openers
2×5 Wall Squat
2×10 Goblet Squat
30m OH Lunge
5:00 30/30 C2
Then:
30 secs Row or Ski Erg (Go Hard) +
90 secs rest, during “rest” complete
30x step up with 2 @ 15 – 30# KB in FR
10 rounds
Then:
Finish with:
60 secs Mtn Climbers + 60 sec Ring Hold
60 sec rest x 3
10:00 warm up
2 x 5 Cuban press
2×5 Wall Squat
2×6 Goblet Squat
30m OH Lunge
Then:
Front Squat Strength Ladder:
10 reps @ 30% 1RM
9 reps @ 35% 1RM
8 reps @ 40% 1RM
7 reps @ 45% 1RM
6 reps @ 50% 1RM
5 reps @ 55% 1RM
4 reps @ 60% 1RM
3 reps @ 65% 1RM
2 reps @ 70% 1RM
1 rep @ 80% 1RM
Then:
5 Heavy PP + 5 Push Ups + 5 Pull Ups between rounds.
Warm up 10:00
then
2 x 8 Shoulder Openers
3 x 5 Wall squats
2 x 10 KB Swings
2 x 5 Squat Jumps
30m OH Walking Lunges
Then:
Deadlift for 2 x 20reps at 40% 1RM
then
KB Swings @ 30 – 50# + Split Jumps
50, 40, 30, 20 of each
Then:
Team: One member does Plank Pull, one does Proper Push Up
Switch
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
1x (1-6) “Proper” Push-up
x 3
