Workouts

 
November 2018
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In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In the Gym July 17th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking lunge – forward/backward each arm
Then:
Warm up to heavy split squat – can hold weight at Farmers Carry or at chest
Then:
3x Split Squat per leg
10x Ball Slam
6 Rounds, rest 60sec between rounds (can alternate benches with partner)
Then:
20 x Frog Hops
30 sec Mountain Climbers
5 Rounds, rest as needed
If timE:
2000m ski/row for time
Cool Down


In the Gym April 17th

Power Endurance

Warm up 10:00 ski or row
2 x 8 Shoulder Opener
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
P1: OH Walking Lunge, both arms up, with KB or DB (while Partner Skis/Rows)
P2: 60 sec ski erg/row/ or bike sprint – go hard!!
Switch
x 6 Rounds, Rest 60 sec between each full round
Then:
10x Deck Squats and Burpee combo – this is a deck squat, laying on back, get up off the “deck” floor then drop right into a burpee…
30x Mountain Climber (total)
x 6 rounds for time
Then:
Cool Down

Athletes: Ryan, James, Seth

17apr2017


In the Gym March 6th

Strength + Supplemental Power Endurance

Warm up 10:00 C2
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 6 Goblet Squat
Then -
Warm up to Heavy Front Squat (80% 1RM)
Then -
5 x 3 Front Squat @ 80% 1RM
Rest 2:00 between rounds
Then -
30m 3x OH Walking Lunge BB@ 25-45# + 5x BB PP (3 steps lunging + 5 PP until 30m is complete)
+ 250m Row
3 rounds; rest 2:00 after each round
Then -
10 – 1 Pull Up Ladder
Cool Down

Athletes: Ryan, Trenton, Chris

 

06mar2017


In the Gym October 13th

Strength Endurance + Power Supplemental

10:00 warm up row/ski/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 30m OH walking lunge

Then -
SL Deadlift Strength Ladder
10@ 40% 1RM
9@ 50%
8@ 60%
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
Between each rung, complete:
5x ring dips + 5x pull ups (weighted if possible)

Then –
Finish with 1 min all out on something.

Athletes: Ryan, James, Trenton

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In the Gym May 24th

Power

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
4 x 10 OH Walking Lunges
2 x 15 Ball Slams
Then:
20x Split Jumps (10/leg) + 25m sprint + walk back 25m
5 rounds
Then, 3:00 rest
Then:
10/1 – 1/10 Box Jump / Burpee Ladder

 

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In the Gym May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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In the Gym April 26th

Power
Warm up 10:00 yoga, jogging, jump rope
Then:
3 x 5 wall squats
3 x 5 KB Press Bell Up
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunges 8 – 10#
3 x 5 Squat Jumps
Then:
Work up to 3 RM on the Power Clean
6 x 3 Power Clean @ ?
Rest 2 – 3 min between rounds; during rest complete 5x Heavy Bench Press (approx 5RM)
Then:
20x Split Jumps (10 per leg) holding 2 DB @ 5 – 10#, work on height in jump then complete 50m sprint, be careful not to fall (seriously)
5 Rounds, rest 2:00 between rounds
Then:
Complete a 10 – 1 KTE Ladder for time
Later Recovery Endurance
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In the Gym April 12th

Strength + Supplemental

Warm up
10:00 C2/AD
Wall Squats 5 x 5 work on form
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
4 x 10 OH walking Lunge @ 10-15#
3 x 5 Cuban Press 3 – 5 #

Then:
Work up to 1RM Deadlift
8 @ 75
5 @ 95
3 @
1 @….
Rest 2 – 3 min between attempts once at 80% of previous 1 RM
Between last 5 sets of DL:
Complete 5 push ups, hands on db or kb to create greater ROM, make them perfect, thumbs to arm pits, full ROM, on toes.

Then:
5 x 5 Plank Row/Pull chest to bar.
In between 30 sec ring hold dip position.

Then:
30 secs KB Swings, go fast+ 30 secs split jumps, be explosive watch posture get good height+30 secs DB PP 2 @ 10 – 15# + 30 secs KTE + 2:00 rest x 4 Rounds GO HARD.

Later Rec End < 60

 

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In the Gym April 1st

Strength + Supplemental

Warm up 10:00, C2/Airdyne/Jump Rope
Wall Squats 5 x 5 work on form,
Goblet Squats 2 x 8 deep squat to ball or low object 25 # DB then 35#KB
Shoulder Openers 2 x 10
OHS + SOTS with PVC 3 x 5

Then:
Work Up to 1RM TGU
5 per side@
3@
2@
1@ -
Then 6 x 2 @?

Then:
30m OH Walking Lunge, BB at 45- 85# + 1:00 rest
x 5 rounds

Then:
5 RMM 2 @ 10- 25#, go fast + 10 push squats with DB @ 10 – 20# + 20 Ball Slams
x 8 Rounds for time.

Later Rec End < 60

 

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