Workouts

 
August 2018
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In the Gym April 19th

Power Endurance

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
KB Complex
6 reps of each movement:
Suitcase Deadlift, BO Row, Ground Clean, Front Squat, Push Press, Push Ups hands on Kbs
2 Full Rounds
Then:
15m Heavy Sled Push Sled +
8x RMM
3 Rounds for time
Then:
Cool Down


In the Gym May 30th

Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]


In the Gym January 18th

Power Endurance

10:00 C2/AD
3×5 wall squats
3×5 SOTS
2×10 shoulder openers
3×8 goblet squats
3×5 knee jumps
3×5 push ups

Then-
Renegade Man-Maker Ladder
10 reps @ 2DB x 10#
8 reps @ 2DB x 15#
6 reps @ 2DB x 20#
4 reps @ 2DB x 25#

Then-
10x KB Clean +
10x Front Squat (KB in front rack) +
10x Push Press
rest 1:00
Five Rounds @ 20/26#

Then-
Cool Down

Athletes: Ryan, Trenton

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In the Gym January 6th

Strength

Warm up 10:00
Shoulder openers 2 x 10
Cuban Press 3 x 5
Wall squats 3 x 5
Walking Lunge 2 x 10
SOTS PVC 3 x 5
OTB 5 x 5 each leg
Then:
Work up to heavy step up, weight @ FC position
Then:
5x Step up per leg + 5x RMM with the same weight (;
x 8 rounds
Then:
2x KB Swing Snatch + 2x Reverse TGU per side
x 5 Rounds
Then:
Cool Down

Athletes: Ryan, Ben

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In the Gym November 4th

Power Endurance

10:00 row/ski/jog
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squat
3 x 20 Air Squat
Then:
Jump Progression
5 @ Squat Jump (No Box)
5 @ 16″ Box
5 @ 20″ Box
5 @ 24″ Box
rest 1:00, repeat
Then:
10x Goblet Squat +
20x Split Jump +
30 second Sprint +
1:00 rest
5 rounds
Then:
RMM ladder 8/6/4/2/1 go up in weight each rung

Athletes: Tiffany, Devon


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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In the Gym March 21

Strength + supplemental

Warm up 10:00 jog/bike/jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Shoulder openers 3 x 5
OHS + Sots 3 x 5 with PVC

Then -
Front Squat- work up to your 1RM, based on your Deadlift you should be able to go heavier, let’s see ( :
5 @ 65
3 @ 75
1 @ 85
rest 2:00 between single reps
1 @ 95 – previous 1RM
1 @ ?
1 @ ?
Then 6×2@80% 1RM
Rest 2 – 3 min between rounds
During rest from FS do 2 TGU per side, work on form

Then
60 secs Burpees
rest 60sec
60 secs Mtn Climbers
rest 60 secs
60 secs RMM 2 @ 10 – 15# DB

Cool Down 10 min

Later on Recovery Endurance 30min

 

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In the Gym March 8th

Power Endurance

Warm up 10:00 C2 or AD
Then
3 x 5 Wall Squats
4 x 10 OH Walking Lunge
3 x 5 Squat Jumps
Then
15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB
5 Rounds
Rest 3:00min
Then:
Airdyne Ladder
50 Cal rest 2:00
40 Cal rest 2:00
30 Cal rest 1:30
20 Cal rest 1:00
10 Cal

If time finish with 100x V-Ups

 

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In the Gym February 4th

Power Endurance

Warm up 10min something
3×5 wall squats
3×5 cuban press
2×5 squat jumps
3 x 5 OHS + SOTS PVC
Then
250m sprint row + 20x double box jumps + 2:00 KB Swing 40# + 2:00 rest
x5 rounds
Then
5 RMM + 5 FTH + 3 FST Bear Crawl
x3 Rounds
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In the Gym August 13th

Power Endurance

10:00 C2/bike/jog
3 x 5 Wall Squats
2 x 10 OH Reach, Chest Openers
3 x 5 Cuban Press
3 x 10 Goblet Squats
3 x 5 Squat Jumps

Then
15x Box Jumps @ 24-30” Box + 15x Ball Slams @ 20-30# + 15x RMM (renegade man maker) 2 @ 20-30# DB
5 Rounds
Rest 3:00min between rounds

Then:
Tail Pipe
250m row + hold 2xKB in FR while teammate is completing row
x 6 rounds

If time:
finish with 50x windshield wipers