Workouts

 
May 2018
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In the Gym April 19th

Power Endurance

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
KB Complex
6 reps of each movement:
Suitcase Deadlift, BO Row, Ground Clean, Front Squat, Push Press, Push Ups hands on Kbs
2 Full Rounds
Then:
15m Heavy Sled Push Sled +
8x RMM
3 Rounds for time
Then:
Cool Down


In the Gym June 28th

Strength/Power

Warm Up 10:00 ski erg
3×5 Wall Squats
3×10 Shoulder Openers

Then:
KB Complex, twice through @ 20, 26#KB
10x One Handed KB Swings (5/side)
10x Around the World (5/direction)
10x Figure 8’s (5/direction)
10x Goblet Squats
10x Push Squats
10x Deck Squats
10x OH Squats
10x Halos (5/direction)
10x Windmills (5/side)
10x TGU (5/side)

Then:
Work up to 1RM on Clean High Pull

Then:
3x Clean High pull @ 85% 1RM (115#) + 250m Row (all efforts between 52-57secs)
x8 rounds, 2:00 to complete each round

5:00 “intermission”

Then:
10x KB Swings @ 62# + 30 secs AD (13+cal efforts)
2:00 per round
6 rounds

Then:
10 – 1 Ring Push Up Ladder

Cool Down

Athletes:
Ben, Michael, Ryan

 

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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

 

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In the Gym March 10th

Power Endurance

Warm up 10min C2/Airdyne
Then: KB complex…
10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side
Then:
50x FS PP @ 65# BB
50x Wall Ball 10-20#
50x Ball Slam 15-25##
Then:
6 – 1 pull up ladder x 3

 

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In the Gym February 23rd

Power Endurance

KB Complex warm up
10 reps per movement, use warm up weight:
One Handed KB Swings
Around the World
Figure 8’s
Goblet Squats
Push Squats
Deck Squats
OH Squats
Halos
Windmills
TGU

Then
Work up to Clean & Jerk 5RM
Then
5x Clean & Jerk +
90 sec Row all out +
2:00 rest
x3 rounds
Then
5x Front Squat @ 80% 1RM +
90 sec AD all out +
3:00rest
x3 rounds
Then
6 x 20m KB Bear Crawl @ 20 – 45#

Cool Down

 

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In the Gym December 23rd

Strength

10:00 Warm Up
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers

then
work up to heavy SLSLDL
5, 3, 1, 1, 1…go until you max out

then
KB Complex @ 30#
5 x Snatch
5 x Reverse TGU
5 x Windmill
do 5 rounds, rest 1:00 between rounds

then
recovery ride 90min