Workouts

 
October 2017
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In the Gym September 12th

Strength + Supplemental

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL, @ BB or KB
Then:
6 x 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym February 28th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
10x OH reach, chest openers on bench
Frog, L, V, 4 stretch
2 x 5 cuban press
3 x 5 wall squats
30m oh walking lunge
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to heavy-ish Clean, then
5 x 5 Clean, rest 1 minute between sets
Then:
Warm up to heavy-ish Jerk, then
5 x 5 Jerk, rest 1 minute between sets
Then:
5 minute warm up on rower: 2 minutes easy, 3 minutes 30/30 sprint/active recovery
Then:
Test for 500m row on C2
3 x 500m; rest 3-5minutes between each effort

Cool Down with extra mobility work

Athlete: Betsy, Ian

28 feb 2017

 

 


In the Gym February 3rd

Strength Endurance

10:00 Warm Up
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
Then:
Work up in weight to heavy Front Squat
Then:
6 x 3 Front Squat rest 1 – 2 min between
Then:
8 – 1 Ladder
Body Row
Pull Over
Reverse Fly
Barbell Push Press
Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts.

Cool Down

Athletes: Ryan, James, Richard

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In the Gym June 22nd

Recovery Day

10min easy pace C2 rower/ski erg
2×5 Wall Squat
2×10 Shoulder Openers 
2×10 Squat
2×5 Goblet Squat 26#

Then
10-1/1-10 Ladder: FS @ 65# + Strict Pull-Up 
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps slow and steady pace)

Then
30x Step Ups 2 @ 20 KB in FC (15 per leg) + 500m row/ski erg (recovery pace 2:10) 
x 3 rounds, again easy pace just getting it done

Later: 80minute recovery mountain bike ride

Athletes: Jim, Ryan, James

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In the Gym April 21st

Power Endurance

10:00 C2/AD/jump rope
3×5 wall squats
2×10 shoulder openers
2×10 OH lunges
then – Olympic Complex
6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups
x 3 rounds, increasing weight each time
then -
500m Row + 30 push ups + 1:00 split jumps + 30 pull ups + 30cal AD + 30 hanging L-seats
x 2 rounds, (total time?)

 

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In the Gym March 30th

Power Endurance

Warm up:
10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10

Then:
100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20#
5:00 rest
500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 Box Jump (24-30″) + 55 Atomic sit ups + 500m Row

Cool down 10min

Recovery Endurance 30min walk later

 

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In the Gym March 15th

Strength

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
OH Walking Lunges @ 20# 4 x 10m

Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% per side
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
1 @ 90%
1 @ ? keep going?
Rest 2 – 3 min between sets above 80%
Rest 5:00
Then
20m Bear Crawl at 2 @ 55# DB + 20 Ball slams at 20- 25# x 4 rounds
Then
500m Row/or 2:00 all out on something, rest 2:00 x 3 rounds

 

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In the Gym December 2nd

Power Endurance

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

then
HSPU Ladder 10 – 1 (or handstand Holds)

Then
10x Bench Press + 20x Whip Smash
x 5

Then
6:00 30/30 row, real time based on 500m time
or
20/10 Band Sprints


In the Gym November 27th

Power Endurance

10min Airdyne
3×5 wall squats
2×5 shoulder openers
2×5 cuban press

then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 1-2:00min btwn rounds.
increase weight each round: 65, 85, 95#

then
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds Total

Then:
500m 1:30 Johann, 1:38 Greg
50 Cal Airdyne Kent


In the Gym March 21st

Workout:

Power Endurance

Warm up 10:00

2 x 8 Shoulder Openers

2 x 5 Push Up Plank Row 2 DB @ 20 – 40#

3 x 5 Wall Squats

3 x 6 Goblet Squat, heavier each set.

Then:

5x BO Row

5x Pull Up – strict, no kip

10 Rounds

Then:

10x Goblet Squat @ 50 – 70# +

500m Row/Ski Erg +

2:00 minute Rest

Three Rounds

Rest 3:00

Then:

10x Goblet Squat @ 50 – 70# +

1:00 Box Jump +

1:00 minute Rest

Three Rounds

C2

 

 

 

 

 

 

 

Athletes Training: Frank, Laurel, Sari, Carolyn, Johann, Trenton, Ryan