Workouts

 
September 2018
M T W T F S S
« Aug    
 12
3456789
10111213141516
17181920212223
24252627282930

In The Gym May 25th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hips and overhead especially
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:
5 x Front Squat Heavy
10 x Plate Halo each direction (Or bulgarian bag swing)
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
4 Rounds
Then:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym November 28th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work


In the Gym May 15th

Strength and Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Lee, Chris

15may2017


In the Gym April 6th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 per side maxercist row
2 x 10 KB swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean, athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter).
Then:
5x Clean (or alternate movement, see above)
5x Burpee
60 sec rest
x 5 rounds
Then:
8x Pull Up
8x KB Spike Swing (or standard swing if more appropriate for athlete)
x 7 rounds, limited rest
Then:
6x 30/30sec Mtn Climber/Plank Hold
Then:
Cool Down, extra mobility work

Athletes: Lara, Carrie, Elise

06apr2017


In the Gym February 17th

Power

10:00 warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good mornings
3 x 5 squat jump
3 x 5 tuck jump
Then:
5x Box jump 20”
5x Box jump 24″
x 5
Then:
Work up to 85-90% of Power Clean
Then:
6×3 Power Clean @ 80% 1RM
In between sets during rest, complete:
10x push up + 30x mtn climber
Then:
5x accelerating back squats, 5 sec pause at bottom before jumping out of squat; use bar + chains.
1:1 work:rest (partner up)
x 5-7 rounds total

Cool Down with mobility work

Athletes: Ryan, James

DSC_0065


In the Gym January 19th

Power Endurance

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
2 x 30m Tactical Lunge
Then:
10x (5x per leg) Step up, heavy
10x (5x per arm) Single arm/single leg strict press x 5 rounds
Then:
10x Burpee + 30x Mtn Climber (double count)
x 5 rounds
Then:
Finish with 3 x 500m row or ski for time
1:1 work:rest
Then:
Cool Down

DSC_0049


In the Gym December 28th

Power

Warm Up 10:00 row/ski/airdyne
2 × 10 shoulder openers
2 × 5 OHS+SOTS combo
3 × 5 wall squats
3 × 5 goblet squats
2 × 10 ball slams
2 × 5 squat jumps
Then -
Work up to BB Clean
4@
3@
2@
2@
Then -
6 × 2 @
Then -
8x Box Jump + 5x RDL
x 7 rounds
Then -
60 sec Mtn Climber + 15m Bear Crawl + 60 sec rest
x 4 Rounds
Then -
Cool Down

Athletes: Keith, Trenton, James

2016dec28


In the Gym February 3rd

Power Endurance

Warm up 10:00 Ski Erg
2×5 Wall Squat
2×5 Goblet Squat
2x20m Lunge
2x20m OH Lunge

Then:
Work up to Heavy BSSU
Then:
2×3 per leg  @ 70% 1RM
2×2  @ 80% 1RM
6×1  @ 90% 1RM
Rest 5:00

Then:
5x Heavy Goblet Squat +
10x Box Jump @ 24 – 30”
30 secs Mtn Climbers
Max Rounds in 12 minutes
Then:
6:00 30/30 Ski Erg + 2:00 rest x 2

Then:
“All-out” minute on the AirDyne just for funzies

Then of course cool down, C2, Ski Erg, Airdyne, go walk outside, whatever works.
RippleEffect-website-10

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…

RippleEffect-website-37

 


In the Gym October 26th

Power Endurance

10:00 Airdyne/C2/ski erg
3×5 wall squats
2×10 shoulder openers
3×5 cuban press
10x Y’s, pull downs on bands
3×8 goblet squats
2×8 DB PP
5x squat, tuck jumps

Then:
5x KB Swing + 5x Goblet Squat +
10x KB Swing + 10x Goblet Squat +
15x KB Swing + 15x Goblet Squat +
20x KB Swing + 20x Goblet Squat
x2 rounds for time

Then:
4x 30/30 Push Press (“rest” OH)
Then:
4x 30/30 Mountain Climber (“rest” in plank)
Then:
4 x 30/30 Step ups holding KB in front rack (don’t put KB down)

Then:
“MFAD”
60 secs sit ups + 60 FLR rings + 30 secs feet to hands hanging on pull up bar + 60 secs mtn climbers + 30 secs atomic sit ups
30 secs rest between each activity; 4 rounds.