Workouts

 
September 2018
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In the Gym July 3rd

Strength + Power Endurance

10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)


In the Gym December 13th

Strength

Warm up 10:00
2 x 8 Shoulder openers
2 x 5 Cuban press
10x Y’s and Rows Cross Sym
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Work up to heavy TGU
Then:
2x TGU per side +
3x Strict Weighted Pull Up
x 6 Rounds, Rest 2min between rounds
Then: 
15m Lunge @ weight in Hands FC position + 30x Frog Hop
x 6 Rounds, Rest 1-2 min btw each

Cool Down

Athletes: Ian, Sari

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In the Gym June 14th

Power Endurance
10:00 Easy jog
3×5 Wall Squats
3×10 Shoulder Openers
10x OH Reach, Chest Openers on foam roller
Toss Med Balls 5:00Then:
25m Lunge 2KB @ 45# in FC position +
25m Bear Crawl 2DB @ 30#
x2 rounds

Then:
2x 25m OH Walking Lunge @ 85# BB

Then:
10 – 5 Front Squat @ BW Ladder + 30sec Ring Support
i.e. 10/30sec, 9/30sec,…..

Then:

250m Row + 8x Sandbag Get-up
x6 rounds, 60sec rest between roundsLater: Recovery Endurance 45min bike ride

Athletes: Michael, Julie

 

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In the Gym March 19th

Strength + Supplemental

Warm up 10:00 cardio
Wall Squats 5 x 5
Goblet Squats 2 x 8
4 x 10m OH Walking Lunge 10# DB

Then:
Work Up to Heavy Single Leg DL
5 per leg @
3@
2@
1@ – you know the drill
Then 5 x 1 @ 90%

Then:
5 x 5 Heavy Lunge per leg (In place farmer carry DB/KB’s, or pinch two heavy plates)
Rest 2:00
During rest, do 5 – 10 Hanging L-seats or KTE

Then:
4 – 6x 30m Back Squat Carry (Barbell on back, 45 – 65#) walk over objects, plates, med ball, kbs, make an obstacle course…2:00 rest between rounds during that time do 1:00 FLR on rings with 1 push up every 10sec for the minute.

 

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In the Gym February 19th

Power Endurance

3 x 5 Wall Squat
3 x 10 Squat
4 x 20 OH Walking Lunge

Then
Front Squat/PP with KB’s
10-1 reps (increase weight each set until max)
Then
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne +
60 seconds rest
x8 Rounds
Then
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups +
60 secs rest
x5 Rounds

Cool Down

 

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In the Gym February 1st

Power Endurance

Warm up 10min jog
3×5 wall squats
3×8 goblet squats
2×8 push press
2×15 ball slams
3×5 squat jumps + tuck jumps
2×10 shoulder openers

then -
Short circuit…
20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest
x4 rounds

then -
5x Lunge + 5x Push Press for 400m (8x roundtrips of driveway), hold the Olympic bar over head during the lunge portion (? see how shoulders/wrists feel; use DB at sides if necessary)

then -
2000m all out on C2 for time…

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In the Gym January 29th

Power Endurance

10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Shoulder Opener
3 x 5 Cuban Press
3 x 8 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in quads parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 reps (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down

 

Athletes: Enzo, James, Macky

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In the Gym January 25th

Power Endurance

Warm up 10:00
2 x 5 wall squats
2 x 5 shoulder openers
2 x 5 cuban press

Then:
KB FR Squats
Squat Jumps
Walking Lunges FC Forward & Backward
Burpees
2 x 10 of each

Then:
KB Swings @ 50# +
Lunge or Split Jumps
50, 40, 30, 20 of each

Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest Bench Press @ 115# 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
10sec Work/20sec Rest “Proper” Push-up 10 Rounds
Then:
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
Then:
20sec Work/10sec “Rest” FSPP 85 – 115#

 

Athletes: James, Macky

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In the Gym September 29

Power Endurance

10:00 jog/bike/row
3 x 5 Wall Squat
2 x 10 Shoulder Openers
2 x 5 Cuban Press
3 x 10 Goblet Squat

Then:
3x (30sec Work/30sec “Rest”) Squat
“Rest” is in parallel position
Three Sets, Rest 60sec between each

Then:
Front Rack Squat/PP KB’s
10-1 ladder (increase weight each set…until you can’t)

Then:
10x Lunge 2 DB/KB FC @ 20 – 45# +
30sec AirDyne
Ten Rounds

Then:
30sec Ball Slam +
60 sec Jump Rope +
10 pull ups
Five Rounds

Then:
Cool Down


In the Gym August 10th

Power

10:00 Warm Up
3×5 Wall Squats
10x OH reach, chest openers

Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Lunge in place (3 per leg; hold BB in back squat position)
Do all in a row without letting go of bar, x3 rounds, rest 2:00 between sets, increase weight each set (45/55/65? or higher)

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 10min

Then
10-1 Burpee-Pull Up ladder (burpee straight into a pull up)