Workouts

 
December 2019
M T W T F S S
« Nov    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In (& Out) of the Gym June 30th

Gym + Outside

Warm up 10:00 C2 Row
3 x 5 Wall Squats
2 x 10 Shoulder Openers
3 x 5 SOTS
5:00 C/FS/PP 2 @ 20# KB x 2 (rest 1:00 between rounds)

Then
90min bouldering session +
10k trail run!

Athletes: Carolyn, Betsy, Johann, Ben

 

DSC_0109


In the Gym June 16th

Power

10:00 run/bike
3 x 5 Wall Squat
2 x 10 Goblet Squat
3 x 5 Single Leg OTB
3 x 5 Squat Jump
3 x 5 Tuck Jump

Then:
Work up to 1RM Clean (120#)
Then do 6 x 3 at 95#

Then:
10 Box Jumps @24” x 3
6 – 1 Pull Ladder (on rings) x 2

Then:
Heavy TGU 2 per side @ 40, 45, 50#

Cool down 10:00 ski erg 

Athletes: Ian, Ants, Kirk, Greg, Seth

 

DSC_0214


In the Gym June 7th

Power Endurance

10:00 row/ski/run
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press
3×8 Goblet Squats

Then:
DB/KB Complex
6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups 
x 3 rounds, increase weight each round
2 @ 15#, 2 @ 20#, 2 @ 25#

Then:
Clean + FS + PP @ 65# + 5x push ups
6 rounds no rest for time

Then:
2x (1-6) Pull-up Ladder
2x (1-6) Push-up Ladder

Later, recovery work:
25x Box Jump @ 24″ Box +
50x Ball Slam @ 25# Ball +
50x Wall Ball @ 14# Ball +
25x Box Jump @ 24”

Athletes: Robbie, Scott, James, Macky

 

DSC_0099


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?)

 

RippleEffect-website-45


In the Gym April 15th

Power + Supplemental

Warm up:10min C2
Wall Squats 3 x 5
Squats 2 x 10
Squat Jumps 3 x 5
Warm up to Clean Hi – Pull
Then:
Workout:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
Two Rounds
Then:
5 minute Intermission (including 2nd-1min Rest period above)
Then:
15x Front Squat @ 50% 1RM +
4:00 minute AirDyne +
1:00 minute Rest
Two Rounds
Then:
300 Second OH hold with Slosh pipe
Then:
Carolyn’s Sadistic Squat ladder 1 – 10 hold at the bottom with one 26# KB held in both hands

 

RippleEffect-website-52


In the Gym February 29th

Power

Warm up:
10min Airdyne or C2
4 x 5 Wall Squats
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Clean
6x Front Squat
6x Push Press
6x Push Up
Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, 55, 65….

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 6min

Then – Cool Down

 

RippleEffect-website-20
Then
10-1 Burpee ladder

 


In the Gym February 9th

Strength Endurance / Power Endurance
Warm Up
3 x 5 wall squats
Then -
Lets try a LIGHT!! Olympic Complex
6x each
Dead Lift
BO Row
Clean
Front Squat
Push Press
OHS or Back Squats
3 rounds, @ 65, 85, ???#
Then -
Bench Press @ 135# + Pull Ups + Seated Military Press with DB 2 @ 25 – 35# + KTE
40-30-20-10 reps of each
Then -
Carolyn’s sadistic squat ladder 1-10-1 holding 26# KB at chest
Then -
Cool down with a 10 x 1:00 + 1:00 rest Ski Erg interval session. 

RippleEffect-website-39


In the Gym January 8th

Strength

10:00 warm up
3 x 5 wall squats
3 x 10 Shoulder openers

Then:
5x Pull Up
5x Chin Up
5x Plank Row
3 rounds

Then:
Clean + FS + OH Press
5 + 10 + 15 + 20 + 15 + 10 + 5 reps of each

Then: Bench Press Strip Sets
Max reps @ 165,135,95
x 3

Cool Down

Athletes: Kirk, Seth

DSC_0212


In the Gym January 1st

Happy New Year!

Power

Warm up: 10 min jog/row/bike
3 x 5 Wall Squats
3 x 5 Front Squats @ 45lbs
2 x 10 Push Press 2 @ 20lb KB
3 x 10 KB Ground Clean 2 @ 30lbs

Then
Warm up as necessary to Heavy Clean and Jerk
Then
5 x 5 Power Cleans @ 75/85lbs
5 x 5 Jerk or Push Jerk @ 75/85lbs
5 x 5 Hang Clean and Jerk @ 65/85lbs

Then
5 x 20 Step ups 18″ Box with high knee drive
1 min rest between sets, holding KB in FR/FC position 2 @ 13- 20lbs

Then
10- 1 push up ladder for time (alternate rungs with teammate)

Athletes: Enzo, James K, Lara

DSC_0086