Workouts

 
October 2017
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In The Gym July 28th

Strength

10:00 Row/Ski
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility, Stabilization work
3 x 5 Wall Squats
3 x 6 Goblet Squats, deep, hold at bottom

Then:
Work up to 3RM Front Squat
Then:
3x Front Squat +
10x box jump
x8 rounds, rest 60-90 seconds between rounds

Then:
10 – 1 Proper Push Up + ball slam ladder

Cool Down

Athletes: Sari, Elinor, Lindsay

28july2017


In the Gym May 19th

Power
10:00 Airdyne/Row/Ski, do 30/30 hard/easy for last 4:00
2 x 8 Shoulder Openers
2 x 5 Cuban Press
10x Ys, 90/90s at X-Sym Bands
3 x 5 Wall Squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
3 x 5 Knee Jumps
Then:
3 x 8 DB PP @ 25, 30, 35#
Then:
5x Box Jump (@30″Box) + 3x BB Push Press (Heavy!)
x 7 Rounds
Then:
Rest 5:00min
Then:
10x Bulgarian Bag Broad Jump + 10 sec Sprint + 30 sec Rest
6 rounds
Then:
Cool Down, Extra Mobility Work, Foam Roll 

19may2017


In the Gym May 3rd

Power Endurance
10:00 warm up C2, add 30/30 (hard/easy) for last 5:00
2 x 8 shoulder openers
2 x 8 xsym Y’s and Flys
2 x 5 cuban press
3 x 5 wall squats
Then:
250m Row or Ski + 30 Step up 2 @ 10 – 15#KB in front rack + 1:00 rest
3 rounds
Then:
4 x (15m) Sled Push + (15m) Sled Drag (plus 45# plate) + 20x Whip smash + Rest 2:00
3 rounds
Then:
If time finish with 300sec FLR

03may2017


Mobility Work

Aligning the modern athlete is the foundation of all training we do at the Ripple Effect. Mobility and proper range of motion in all movements is the key to injury prevention and purposeful training. Over Head Reach Chest Opener L V 4 Single Leg Hamstring Work Hip Opener with Band Hip IT Band Work Frog […]


LALO TACTICAL PARTNER

Exciting News for all Ripple Effect and Carbondale athletes. We at Ripple Effect have partnered up with Lalo Tactical to bring you the best gym and training shoes out there. By now most people understand the value of good footwear for all activities. The gym is the same. Running shoes typically elevate the heal to […]


In the Gym August 24th

Power + Supplemental

10min Warm Up
Wall Squats 3 x 5
OH Reach 2 x 10
Chest Openers 2 x 10
OHS + SOTS Press 2 x 5
Squats 2 x 10
Squat, Tuck Jumps 2 x 5

Then:
Warm up to Clean Hi – Pull

Then:
15x Clean Hi-Pull @ 60% 1RM +
4:00 minute Row @ >1000m Pace +
1:00 minute Rest
x Two Rounds

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 squats, hold at the bottom with one 26# KB held in both hands


Women’s Rifle Climbing Clinic

Carolyn Parker of Ripple Effect Training, AMGA Certified Rock Guide, and Gym Jones Fully Certified Instructor will be joining forces with Chicks Rock and their one and only Dawn Glanc this fall co-teaching a women’s Rifle climbing clinic October 23 – 25th. For more questions and to register go to: Chick’s website at: CHICK’S ICE/ROCK/SKI […]


In the Gym June 29th

Warm up 10 min

2 x 8 shoulder openers

3 x 5 wall squats

Then:

warm up with Pull-ups, Box Jumps, Push-ups, warm up to Deadlift weight

Then:

Pull-up +

Deadlift @ 50% 1RM# +

Box Jump @ 24″

10-9-8-7-6-5-4-3-2-1 reps of each

3:00 intermision

Push Up +

Push Press @ 2 x 40# DB

10-9-8-7-6-5-4-3-2-1 reps of each

 


In the Gym June 28th

Warm up: 10min C2 or Airdyne

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

Off The Box 5 x 5

then:

Warm up to BW Bench Press if appropriate, if not use weight that works:

Bench Press @ BW (or ?) + Burpee

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

rest 5:00

then:

Ball Slam @ 25# + KB Step up @ 2 x 35# KB in Rack Position onto 20″ box

30 – 20 – 10 reps of each

 


In the Gym June 25th

Warm up 10min

2 x 8 shoulder openers

3 x 5 wall squats

then: do 5 of all the movements in the WO

Then:

WO “Those Burpees Suck”

10x Pull up+

20x KB Swing @ 40-62# +

30x box jump @ 24 or 30″ +

40x Proper Push ups +

50x Sit up +

60x Burpee +

10x Pull ups

then:

static holds

Hang from pull up bar for time:

Static Ring hold in dip position for time:

FLR on rings for time: