January 2016 - Ripple Effect Training

In the Gym January 29th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Shoulder Opener
3 x 5 Cuban Press
3 x 8 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in quads parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 reps (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down

Athletes: Enzo, James, Macky

In the Gym January 27th

Power Endurance

10:00 row/ski erg
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat

Then:
Ball Slam Ladder/Wall Ball/Burpees
15 reps of each
x 3

Then:
10x Goblet Squat +
5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)
x 2

Then:
20 reps Back Squat @ 45 – 85#
+ 90sec C2 row
x 3

Cool Down

Athletes: Ryan, Keith, James, Kent

In the Gym January 25th

Power Endurance

Warm up 10:00
2 x 5 wall squats
2 x 5 shoulder openers
2 x 5 cuban press

Then:
KB FR Squats
Squat Jumps
Walking Lunges FC Forward & Backward
Burpees
2 x 10 of each

Then:
KB Swings @ 50# +
Lunge or Split Jumps
50, 40, 30, 20 of each

Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest Bench Press @ 115# 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest “Proper” Push-up 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
20sec Work/10sec “Rest” FSPP 85 – 115#

Athletes: James, Macky

In the Gym January 22nd

Strength + Supplemental

10:00 Warm Up
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
2x20m OH Lunge

Then
Renegade Man-Maker Ladder:
10 reps @ 2 x 15# DB
8 reps @ 2 x 20# DB
6 reps @ 2 x 25# DB
4 reps @ 2 x 30# DB
4 x 2 reps @ 35#/40# KB

Then
10x Single Arm BO Row (5 per side) +
10x Curl +
10x Push Press
Five Sets @ 75-95#

Cool Down

Athletes: Johann, Ants, Betsy

In the Gym January 20th

Power

Warm up 10:00 C2/AD
Wall Squats 3 x 5
Squat Jumps 3 x 5
BSSU 3 x 3 per leg

Then
10 split jumps + 25m sprint + 20 split jumps + 25m sprint + 30 split jumps + 25m sprint
90 sec rest
5 rounds

Then
30 + 20 + 10 reps of each: Bench press @ 95/65# and Push press 2 @ 25/20#

Then
300 sec FLR

Athletes: Betsy, Carolyn, Jim H

In the Gym January 18th

Power

10:00 warm up
3 x 5 wall squats
2 x 8 goblet squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Then
24” box jump + broad jump + jump over 18”box + broad jump
20 rounds, rest 4:00

Then
10x Deadlifts + 5 Burpees
10 rounds

Then
10 x 10 Push Plank Row

Athletes: Seth, Kirk, Greg

In the Gym January 15th

Power Endurance

Warm up 10:00 C2
Wall squats 3 x 5
Goblet Squats 3 x 8
Push ups 3 x 5

Then: Tabata Fun!
8 rounds (20sec work/10sec rest) of…
Squats
Push ups
Ball Slams
Sit Ups
KB Swings

Then
10 pull ups + 90 sec wall sit x 3

Cool Down

Athletes: Enzo, James K

In the Gym January 13th

Power Endurance

10:00 row/ski erg
3 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 10 Shoulder Opener
2 x 5 Cuban Press
2 x 30m OH Walking Lunge

Then
5x OH Press +
10x Ball Slam @ ?# +
15x KB Swing @ 40-62# 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. (:

Cool Down

Athletes: Ants, Ryan, Ian

In the Gym January 11th

Strength

10:00 Warm Up
Wall Squat 3 x 5
Squat 2 x 10
OTB 5 x 5 18” box
Shoulder Openers 2 x 10
SOTS 3 x 5 @ 5lb

Then
Work up to 80% Overhead Squat (OHS)
Then
6 x 3 OHS 80% 1RM 45/95lbs
rest 2 min between sets

Then
Split Squats @ 30% BW in FR
5 x 5 per leg
between sets, do:
10 DB Floor Press

Athletes: Carolyn, Ryan, Betsy

In the Gym January 9th

Strength Endurance

10:00 warm up row/ski
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 KB swings
2 x 10 Push Ups
then –
15m weighted walking lunge + 15m bear crawl (same weight)
x 6 rounds
then –
15m OH walking lunge (25-45# plate overhead) + 10x split jumps per leg
x 6 rounds
then –
3x TGU (each side)
30m waiter’s carry
60m farmers carry
x 3-5 rounds
then –
Cool Down

Athletes: Kirk, Kent, Chad, Danny

Workouts