Workouts

 
October 2019
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In the Gym March 25th

PE/SE
10:00 warm up
individual work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 8 Push Press light weight
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
+ 8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
10/1 – 1/10 Ladder:
Body Row – (bar in squat rack)
Ring Dip
(10/1, 9/2, 8/3, etc..)
Then, if time:
Team 2000m ski erg – switch every 200m or go for it solo (;


In the Gym December 4th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL per leg
8x Dip or Ring dip – can be assisted
5x Push Up
5 rounds
Then:
10x Anchored Leg lower
60 sec FLR
x 5
Finish with 2000m row or ski for time.
Cool Down


In The Gym March 14th

Power Endurance

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
30sec Bulgarian Bag Squat + OH Press
30sec Broad Jump with same Bulgarian Bag
x 5 Rounds
Rest 3:00
Then:
15m Heavy Sled Push +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Rest 3:00
5x Ring Dip + 5x Pull Over + 60 sec FLR
5 Rounds

Cool Down

Athletes: Zoe

Zoe


In the Gym December 23rd

Power

Warm up 10:00 C2/AD
2 x 10 Shoulder Openers
4 x 8 Crossover Symmetry
5 x 5 Wall Squats
Then:
15m Heavy Sled Push (Sled + 3 x 45#) +
8x Accelerating Back Squats Bar + Chains
x 5 Rounds
Then:
60 sec Bulgarian Bag Clean + OH Press
1 : 1 hold squat while partner goes
x 5 Rounds
Then:
5x Ring Dip + 5x Pull Over + 60 sec FLR
x 5 Rounds
Cool Down

Athletes: Susan, Karla

2016dec23


In the Gym August 21st

Strength/Strength Endurance

Warm up 10:00 C2/airdyne/ski erg
3 x 5 Wall Squats
3 x 5 SOTS
2 x 10 OH Walking Lunge
2 x 5 Tuck Jumps

Then:
Work up to 85% 1RM OHS
Then, 6 x 3 OHS @ ?
2:00 rest between sets

Then:
Ring Dip/Box Jump Ladder @ 28” box
10 – 1/1-10

Then:
Practice KB Snatch 

Cool Down

Athletes: Seth, Ian, Lindsay, Michael

 

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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 December 9th

Strength

Warm up 10:00 jog
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
OH walking lunges 2×10 per leg with 10#DB
2×10 step ups (10/leg) 24” box
Foam roller

Then
Focus strength
Work up to 1RM BSSU
Then – 6×3 @ 80% 1RM per leg

Then
Supplemental Strength Endurance
5 ring dips + 5 ring push + 5 ring pull-ups
5 rounds

Athlete: Betsy


In the Gym December 7th

IWT 10:00 warm up 2×5 wall squat 2×8 shoulder openers 2×5 cuban press 2×5 goblet squat then 10x Clean & Jerk 50% 1RM which is likely 50% BW (or so) + 500m row 3 rounds, 2:00 rest between rounds then 10x Front Squat 70% 1 RM this will be closer to 75% BW (go up […]


In the Gym November 2nd

Strength

Warm up 10:00 jog
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
OH walking lunges 2×10 per leg with 10#DB
2×10 step ups (10/leg) 24” box
Foam roller

Then:
Work up to 1RM SLDL
Then 6×3 @ 80% 1RM per leg

Then:
5 ring dips + 5 ring push + 5 ring pull-ups
x 5

Athletes: BDO


In the Gym June 17th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 wall Squats

Then:

Warm up Olympic Complex

6x reps of the following, try not to put the bar down.

Deadlift

Hang Clean

Front Squat

Jerk

Overhead Squat

Snatch

2 rounds @ 55- 95#

Then:

IWT

10x Clean & Jerk 50% 1RM  + 500m row, 2:00 rest,

3 Rounds

Then:

10x Front Squat 70% 1 RM  + 60 sec all out Airdyne 2:00 rest, 3 rounds

Then:

8x Single Arm Horizontal Row FST, feet on bench 4x per arm

8x Ring Dip +

8x Hanging L-seat

8x Ring Push Up

8x HSPU use bar in rack to spot movement with Legs

3 rounds of all rest as necessary