Workouts

 
October 2019
M T W T F S S
« Sep    
 123456
78910111213
14151617181920
21222324252627
28293031  

In the Gym May 6th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL heavy-ish
5x Pull Ups
10x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds, can have athletes rotate through stations if big class
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down


In the Gym April 26th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5x Front Squat Heavy
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs burpee
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
x 4
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym August 31st

Power Endurance

10:00 airdyne/row/ski erg
2 x 10 shoulder openers
3 x 5 wall squats
10 x OH reach, chest openers
2 x 5 cuban press
2 x 8 goblet squats

Then: Jonesworthy
Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3

Then:
10 – 1 – 10 Ball Slam Ladder


In the Gym August 20th

Power

10:00 Airdyne/C2
3 x 5 wall squats
2 x 10 shoulder openers
2 x 5 cuban press
2 x 8 goblet squats
3 x 5 squat jumps
3 x 5 tuck jumps

Then:
20 rounds of…
24” box jump + broad jump + jump over 18” box + broad jump (each jump goes into the next)

Rest 4:00

Then:
10 rounds of…
10x Accelerating Back Squat (Bar + Chains) + 5x Burpees

Then:
10 x 10 Push ups + Plank Row


In the Gym April 11th

Workout

Strength:

10:00 C2/Ski Erg

3 x 5 wall squats

3 x 8 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Then Work up to 5RM Bench Press

5 x 5 @

Then:

10x OHS between Rounds @ 65-85# for form

Then

2:00 FLR + 50 Atomic Sit ups x 2

 benchpress


In the Gym April 3rd

Strength

Workout:

3×10 Shoulder Openers

Then:

10-1 Ladder of the following movements:

Pull-up

Plank Pull

Push-up

DeadLift

KTE

Then:

Then:

60 sec handstand hold/60 sec rest

60 sec dip hold/60 sec rest

x3

handstand copy


In the Gym February 26th

Workout

Strength

Warm up 10:00

5 x 5 Wall Squats 5 x 5

2 x 8 Goblet Squats deep squat to ball or low object

30m OH Walking Lunge 10#/14# DB

Then

Work up to Heavy BSSU on 16″/18” Box

5 @

3@

1@

1@

Then

5 x 3 at 70 – 80%

Then:

5 Pull Ups + 10 GUSU between rounds

Finish with

30 sec Handstand Hold + 60 secs rest + 1:00 FLR + 60 secs rest + 60secs DB Push Press @25 – 40# + 60 rest x 2

HandstandHold

Athletes Training: Greg, Johann, Kirk, Kent, Lara, Ryan

 


In the Gym February 24th

Workout:

Power Endurance

Warm up 10:00 C2 or Ski Erg

2 x 8 Shoulder Openers

2 x 5 Cuban Press

2 x 5 Wall Squat

30m OH Walking Lunge

2:00 30/30 on machine of choice for WO

Then:

30sec Row/Ski (Hard) +

2:00 “rest”

During “rest period” complete

30x Step up with 2KB @ 10 – 30#

10x Strict Press

10 Rounds

Finish with:

1:00 OH Hold

1:00 Dip Hold

1:00 FLR

C2 Row

 

 

Athletes training. Trenton, Ryan, Lindsay, Sari, Carolyn, Johann.

 


Ripple Effect Open House September 5th

  Roaring Fork Athletes,   Ripple Effect Training Center  just opened it’s doors in your cozy town. We’d like to introduce ourselves, talk about what we do, and invite you to our Open House, Friday September 5th 10am – 7pm. If you can’t make the open house, call/text 970-773-3317, or reply to this email and […]