April 2017 - Ripple Effect Training

In the Gym April 27th

Power Endurance

10:00 Ski/Row Warm Up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
4x 30/30 sec sprint/easy machine of choice
Then:
2:00 30/30 sec DB PP/OH Hold +
250m Row +
60x Mtn Climber (total)
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Push Ups/Plank Hold +
50x KB Swing +
1:00 Static Ring Support
Rest 2:00
x 3 Rounds
Then:
2:00 30/30 Halos @25-45# plate (rest is actually rest) +
50x Goblet Squat +
1:00 Pull Ups (continuous)
Rest 2:00
x 3 Rounds
Then:
Cool Down, Crawl Home 😉

Athletes: Betsy, Lindsay

In the Gym April 25th

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
Then:
6-way BB or KB Complex…
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
*do NOT put the bar down until push ups
3 rounds, increase weight reach round, no rest
Then:
Team 2000m Ski
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
Rest 4:00
Then:
20x Sit Up Med Ball Throw
30m Bear Crawl
x 5 rounds for time
Then:
Cool Down

Athletes: Jess, Erin, Christen

In the Gym April 24th

Strength

10:00 Warm Up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep with hip opening
Then:
Work up to Heavy Split Squat
Then:
3x Split Squat per leg
5x Reverse Fly with DBs
3x (per arm) Bent Over Row; 3 second 3 position lock-off on lower
6 Rounds, Rest as needed
Then:
5x Superman Flies on Rings
5x Ring Push Ups
5x Heavy Pull Overs
5x Weighted Leg Lowers/Lifts
6 Rounds, Rest as needed
Then:
Could Down, Mobility, Foam Roll

In The Gym April 21st

Strength + Power

10:00 C2 or Airdyne
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
Then:
Javorek DB Complex…
6x Hi-pull (from floor) + 6x Bent-over Row +
6x Hang Clean + 6x FSPP +
6x OHS (Single Arm, 3 each side) +
6x Push Plank Row
3 Rounds total; increase weight each round
Don’t put weights done until full round is complete
Then:
Work up to 3RM Dead Lift
Then:
3x Dead Lift @ ? + 5x Box Jump @ ?
6 Rounds, Rest 60-90 seconds between each round
Then, if time:
10 to 1 Team Pull Up Ladder

Cool Down with extra mobility work, foam roll

Athletes: Lara, Karla

In the Gym April 19th

Power Endurance

10:00 Ski/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 × 5 Wall Squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
8-10 rounds
Then:
10x Bulgarian Bag Swings + 5x RMM
8-10 rounds
Then:
Cool Down

Athletes: Kirk, Sari, Andy, Ian

In the Gym April 17th

Power Endurance

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows)
P2: 60 sec ski erg/row/ or bike sprint – go hard!!
Switch
x 6 Rounds, Rest 60 sec between each full round
Then:
10x Deck Squats and Burpee combo – this is a deck squat, laying on back, get up off the “deck” floor then drop right into a burpee…
30x Mountain Climber (total)
x 6 rounds for time
Then:
Cool Down

Athletes: Ryan, James, Seth

In the Gym April 13th

Strength

10:00 AD/jump rope/row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 10 Squats
2 x 5 OHS+SOTS combo
3 x 3 (per leg) Single Leg OTB Squats
Then:
Work up to heavy SLSLDL
4/leg @
3/leg @
2/leg @
2/leg @ ???
Then:
5 x 3 (per leg) @3RM SLSLDL
Rest 60 sec between sets
Then:
5x Push Plank Row + 30 secs Mtn Climbers
5 Rounds, minimal rest
Then:
Rest 2 minutes
Then:
5x KTE + 5x KB/DB Bosu Press
5 Rounds, minimal rest
Then:
Cool Down, Mobility Work

Athletes: Briana, Deva

In the Gym April 12th

Power

10:00 ski/row/airdyne warm up
2 × 8 shoulder openers
2 x 5 cuban press
Extra work on mobility
3 × 5 wall squats
2 x 5 squat jumps
30m tactical lunge x2
Then:
Work up to back squat, not too heavy (see below)
Then:
5x Back Squat, hold 3 seconds at the bottom of squat, come up fast
7x Box Jump
x 5 Rounds, rest as necessary
Then:
10x Halo or Bulgarian Bag Swing (each direction)
10x Push Press
x 5 Rounds, rest as necessary
Then:
3:00 Bear Crawl (continuous)

Cool Down

Athletes: Lee, Jim, Betsy

In the Gym April 11th

Power

10:00 Warm Up Bike/Ski Erg/Row
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 × 5 Wall Squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front Squat
Then:
5x Front Squat + 15m HEAVY Sled Push
x 5 rounds, rest as needed to maintain perfect form
Then:
5x Push Up
5x Body Row
5x Reverse Fly
x 5 rounds, again rest as needed
Then:
8x 20/10sec Work/Rest on machine of choice
Rest 2:00
x 2 Rounds
Then:
Cool Down

Athletes: Christen, Devon, Sue

In the Gym April 6th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 per side maxercist row
2 x 10 KB swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean, athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter).
Then:
5x Clean (or alternate movement, see above)
5x Burpee
60 sec rest
x 5 rounds
Then:
8x Pull Up
8x KB Spike Swing (or standard swing if more appropriate for athlete)
x 7 rounds, limited rest
Then:
6x 30/30sec Mtn Climber/Plank Hold
Then:
Cool Down, extra mobility work

Athletes: Lara, Carrie, Elise

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