Workouts

 
August 2018
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In the Gym July 12th

Strength Endurance

10:00 Bike/Jog
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m OH Walking Lunge

Then:
10 – 1 Ladder of each (10/10/10/10, 9/9/9/9…)
Plank Pull - strict, full ROM, bar to chest
Pull Over
Reverse Fly
Barbell Push Press

Then:
Finish with a little personal visit with the C2 – 3 x 500m row rest 3:00 between efforts. Try for a sub 2:00 on at least one if not all of the efforts.

Athletes: Carolyn, Lindsay

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In the Gym March 30th

Power Endurance

Warm up:
10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10

Then:
100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20#
5:00 rest
500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 Box Jump (24-30″) + 55 Atomic sit ups + 500m Row

Cool down 10min

Recovery Endurance 30min walk later

 

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In The Gym March 1st

Warm up:

AD or C2 10 min
3 x 5 Wall Squats
2 x 10 Goblet Squats
3 x 5 BSSU

Then:
Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%;
10 @ 95
5 @ 135
3 @ 165
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 245

Then finish with 5 KTE + 5 Push Ups+ 5 Plank Pull x 5

 

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In the Gym February 15th

Power Endurance

Warm up 10:00 Jump Rope
3 x 5 wall squats
3 x 6 bench squat
4 x 10 Oh Walking Lunge

Then
10 Plank Pull
20 Ring Push Ups
30 Vertical Sit Ups
40 KB Swings
50 Ball Slams
40 DB Push Press
30 Sit and Reach
20 Windshield Wipers
10 Pull Ups
Time to complete?

Then – Cool down

 

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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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