Workouts

In the Gym December 18th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
Then –
Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over
Then –
5x per side SLSLDL (fairly heavy)
5x Pull Overs (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Whip Smash
Push Press
Calories @ Machine of choice
Then –
Cool down + stretch


Coaching by Carolyn

Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: carolyn@rippleffectraining.com Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]


In the Gym November 7th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility


In the Gym September 23rd

STRENGTH  #10

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 3 SLSLDL – KB

Then:

Warm up to Heavy Split Squat –  hold weight at chest

Then:

5x Split squat per leg, weight held at chest or BB on back

8x Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

Finish with the Hateful 8

8x 30 sec work/30sec recovery machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 21st

STRENGTH #9

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 30m Tactical Lunge

2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.

Then:

3x TGU per side, fairly heavy if form is good

6x  Body Row

5 rounds, rest as needed

Then:

5x Single arm single leg KB strict press, can be bell up.

30 sec FLR

30 sec Ring support

5 Rounds, minimal rest

Then, finish with Power based intervals

3x500m ski/row; rest 2minutes between each

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 19th

STRENGTH #8

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

2 x 8 Push ups

Then:

Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice

Then:

8x Chest press

5x Weighted Walking Lunge KBs held at chest.

4 Rounds, rest 60-90 sec between rounds

Then:

20-15-10-5 reps of each –

Body Row

Sit Up

Burpee

Then:

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 12th

STRENGTH #5

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 appropriate for 5 reps

Then:

5x Front Squat 

10x Sit Med Ball Toss

30 sec Ring support

Rest 90 secs

x 5 Rounds

Then:

30 secs Ball Slam

30 secs Halo or Bulgarian bag swing- switch direction at 15 sec

30 sec Mtn Climber 

30 sec rest

x 3-4 rounds 

Finish with:

3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym September 7th

STRENGTH #3

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

Then:

Warm up to Back Squat weight – reasonable (for 5 reps)

Then:

5x Back Squats

30m Heavy Farmers Carry

Rest 60 sec between sets

5 rounds

Then:

10x KB Swing

30-60 sec Plank with shoulder tap

6x Bent over row – can be BB, DB/KB or Single arm with lock off

x 4 rest as needed, no form loss.

Finish with:

100 cal airdyne or 50 cal ski erg or row

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym March 30th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam
10x Split Jump or Split Squat if knees protest
8x Chest Press
Rest as necessary
x 4 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 30cal Machine of choice- 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym March 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility