Workouts

 
August 2018
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In the Gym April 26th

Strength

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 15m walking lunge
2 x 15m Oh walking lunge
2:00 30/30 DB PP 2 @ 10#
Then:
Warm up to heavy-ish TGU
6 x 2 TGU at 80-90% 1RM
rest 2:00 between sets
Then:
10x DB PP 2 @ 15/20
10x Med Ball Throw 12#
250m Row go hard
60 secs rest
8 rounds
Then:
Cool Down


In the Gym July 17th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats

Then:
30 Step up 2 @ 20/25#KB in front rack + 250m Row (all out)
rest 2:00
3 rounds
Then:
8 x Sled Push/Sled Drag + (2 @ 45# plates for Frank/1 @ 45# for Kelly) +
40x Whip smash
rest 2:00
3 Rounds

Cool Down

Athletes: Sari, Chad, Kirk

17july2017


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

27apr2017


In the Gym March 6th

Strength + Supplemental Power Endurance

Warm up 10:00 C2
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then -
Warm up to Heavy Front Squat (80% 1RM)
Then -
5 x 3 Front Squat @ 80% 1RM
Rest 2:00 between rounds
Then -
30m 3x OH Walking Lunge BB@ 25-45# + 5x BB PP (3 steps lunging + 5 PP until 30m is complete)
+ 250m Row
3 rounds; rest 2:00 after each round
Then -
10 – 1 Pull Up Ladder
Cool Down

Athletes: Ryan, Trenton, Chris

 

06mar2017


In the Gym April 28th

Power Endurance
10:00 Airdyne Warm Up
3 x 5 wall squats
2 x 10 Squat
3 x 5 Jump Squat
3 x 5 KB Bell Up Press
Then:
Team WO
3x (1-6) Pull-up Ladder for Time:
Rest 3:00
Then Team Burpee Ladder 10 – 1 for Time:
Rest 3:00
Then: Team DB/KB PP Ladder 1 – 10 P1 hold DB/KB at shoulders while P2 completes reps…for entire ladder…Time:
Then:
“TailPipe”:
Row 250m
KB Rack Hold @ 2 x 53# KB
Three Rounds if no team mate hold KB for 1:00
Later recovery endurance
RippleEffect-website-43

In the Gym April 19th

Power + Strength Endurance

10:00 warm up row/bike/jog
3×5 wall squats
2×10 shoulder openers
3×5 SOTS
then -
1-10-1 burpee ladder
then-
tail pipe
6x250m row; hold KB in FR during rest (rest as long as row effort)
then -
1-10-1 KTE ladder

 

RippleEffect-website-58


In the Gym November 23rd

Power Endurance

10:00 warm up
2 x 10 shoulder openers
3 x 5 cuban press
3 x 5 wall squat

Then:
Learn SLSLDL
5 x 4 @ 65#

Then
10x Dead Lift + 250m Row
6 rounds
Then
10x KB Swing + 60sec Airdyne
5 rounds


In The Gym November 25th

Power Endurance

warm up 10:00 C2
2 x 10 shoulder Openers
3 x 5 cuban press
4 x 8 push ups
5 x 5 wall squats

Then:

1 – 6 pull up ladder x 3

Rest:

1 – 6 dip ladder x 3

Then:

10x DB PP 20/30#
10x Med Ball Throw @ 14#
250m Row
60 secs rest

8 rounds

Cool Down

500MROW

 

Athletes Training: Robbie, Scott