Workouts

 
September 2018
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In the Gym August 8th

POWER
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
30m Tactical Lunge
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down


In the Gym July 17th

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
30m OH Walking lunge – forward/backward each arm
Then:
Warm up to heavy split squat – can hold weight at Farmers Carry or at chest
Then:
3x Split Squat per leg
10x Ball Slam
6 Rounds, rest 60sec between rounds (can alternate benches with partner)
Then:
20 x Frog Hops
30 sec Mountain Climbers
5 Rounds, rest as needed
If timE:
2000m ski/row for time
Cool Down


In the Gym March 7th

Power Endurance

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
5x Step up per leg; find appropriately heavy weight, KBs/DBs held in hands at sides.
5x Pull Up
x 7 Rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then, if time:
8x 30/30 intervals on machine of choice

Finish with extra mobility work

Athletes:
Seth, Greg, Kent

 

07mar2017

 


In the Gym February 9th

Strength

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 goblet squat heavy with hip opening stretch
10x cross sum Ys, 90/90
Then:
Work up to heavy back squat
Then:
6 x 4 Back Squat, rest 1-2min between sets
In between sets, complete:
8x Floor Press with DBs of Kbs
Then:
10x Burpee
20x Deck Squat
30x KTE
40x Frog Hop
30x Good Mornings
20x Push Up
10x Pull up

Athletes: LP, LC, Greg, Seth

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In the Gym April 11th

Power + supplemental

Warm up
10:00 AD/C2
3×5 wall squats
2×10 goblet squats
2×10 push press
2×10 shoulder openers
3×5 squat jumps
3×5 tuck jumps
then -
knee jumps @PVC, then add weight…
3×3@ PVC
2×3@ 15#?
2×2@ 25
4×1@ 35…
then -
1:00 all out AD sprint +
6x clean & press heavy-ish KB or BB +
2:00 rest
x4 rounds
then -
5:00 intermission
then -
box jumps x5 (high box) +
1:00 KB swings heavy-ish +
2:00 rest
x4 rounds
then, if time:
10m OH walking lunges +
10m frog hops +
10m bear crawl +
x2-3 rounds

 

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In the Gym November 10th

Power Endurance

10:00 jog/bike
2 x 10 Shoulder Openers
8 x XSym Y’s, Flys, Rows
3 x 5 Wall Squat
3 x 6 Goblet Squat
3 x 5 Squat Jumps

Then:
Clean/Front Squat/Jerk: 
2x 5/5/3 @ 70% (of C&J)
2x 4/4/3 @ 75%
2x 3/3/3 @ 80%

Then:
8×2 Front Squat @ 80-85% 1RM
Rest 1 min between sets

Then:
Frog Hop
10m (one length gym)
20m (two)
30m (three)
40m (four)
30m
20m
10m
Rest 1 min between sets

Then:
Cool Down