Workouts

 
October 2018
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In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym June 29th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
Then:
Cool Down


In the Gym April 11th

Strength

10min warm up jog
2×10 shoulder openers
2×5 cuban press
3×5 wall squats
3×6 OHS + SOTS
3×5 single leg OTB
3×5 squat jumps
3×5 tuck jumps
warm up to heavy back squat step ups
then -
Back squat step ups 6×2 at 2RM
rest 1-2 minutes between sets.
then -
warm up to 5RM Jerk
3×5 Jerk
rest 1 minute between sets.
then -
Cool Down


In the Gym January 10th

Strength

Warm up jog 10:00
wall squat 3 x 5
goblet squat 3 x 6
shoulder openers 2 x 10
SOTS 3 x 5
OH walking lunges @ 10# 3 x 10
then
Back Squat Step Up 18” 5 x 3 per leg 24#/45#
Romanian DL – 5 x 3 @ 75#/95#
SLSLDL @  3 x 3 at similar weight to BS step up
then
KB BOSU Chest Press 2 @ 20 – 35# + KBPP 2 @ 20 – 26#
ladder 8 – 1

Athletes: Carolyn, Betsy, Seth

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In the Gym November 18th

Strength

10:00 warm up row/ski
2 x 8 Shoulder openers
2 x 5 Cuban Press
10x Y’s, Flys, 90/90
3 x 5 Wall Squats
Then:
Review BSSU, work up in weight
Then 5 x 2 @ ~2RM
In between each set, do:
5x Body Row
5x Push Press
5x KTE
30 sec ring support
Then:
Cool Down

Athletes: Marcey, Rachel, LC

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In the Gym August 30th

Strength

10:00 C2/AD/Run
3 x 5 Wall Squats
3 x 10 Box Squats
Squat depth/hip opening work
5 x 5 Single Leg OTB @18″ box 
4 x 20m Weighted Lunge (10m forward, 10m backward)

Then:
Warm up to heavy Back Squat Step Up @ 18-20″ Box
6 x 3 per leg @ 65-85#? (3RM)
Rest 2:00 between sets

Then:
1:00 push ups on rings (how many?)
rest 2:00
1:00 pull ups on rings (how many?)
rest 2:00
x 3 rounds

Then:
SLSLDL Strength Ladder
8 @
7 @
6 @
5 @
4 @
3 @
2 @
1 @ ….
In between each rung of the ladder do 10 ring dips + 30 sec static hold at the end of the dips

Then:
Cool Down

Athletes: Macky, James, Julia

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In the Gym March 23rd

Strength + Supplemental

Warm up 10:00, yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB

Then:
Work up to Heavy BSSU on 16″ Box ( :
5 @
3@
1@
1@
Then: 5 x 3 at 70 – 80% 1RM
Rest 2min between sets, during rest do 5 Pull Ups + 10 GUSU

Finish with:
30 sec Handstand Hold + 60 secs rest +
1:00 FLR + 60 secs rest +
60secs DB Push Press 10# + 60 rest
x 2 rounds

Later Rec Endurance 30min

 

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In The Gym March 1st

Warm up:

AD or C2 10 min
3 x 5 Wall Squats
2 x 10 Goblet Squats
3 x 5 BSSU

Then:
Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%;
10 @ 95
5 @ 135
3 @ 165
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 245

Then finish with 5 KTE + 5 Push Ups+ 5 Plank Pull x 5

 

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In the Gym February 3rd

Power Endurance

Warm up 10:00 Ski Erg
2×5 Wall Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge

Then:
Work up to Heavy BSSU
Then:
2×3 per leg  @ 70% 1RM
2×2  @ 80% 1RM
6×1  @ 90% 1RM
Rest 5:00

Then:
5x Heavy Goblet Squat +
10x Box Jump @ 24 – 30”
30 secs Mtn Climbers
Max Rounds in 12 minutes
Then:
6:00 30/30 Ski Erg + 2:00 rest x 2

Then:
“All-out” minute on the AirDyne just for funzies

Then of course cool down, C2, Ski Erg, Airdyne, go walk outside, whatever works.
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In the Gym December 18th

Power Endurance

10:00 Warm Up
Wall Squats 3 x 5
Goblet Squats 3 x 10
30m OH Walking Lunge x 2

Then:
BSSU Ladder 5, 4, 3, 2, 1
Increase weight each rung

Then:
2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees
x 4 rounds