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Coaching by Carolyn

Coaching by Carolyn Although I have not promoted these services of late, I do and have provided coaching and programming for athletes for over 15 years. Recently, many athletes have been reaching out for support during these uncertain times, I wanted to provide this option to our community. Coaching options are available: Phone calls for […]


No Equipment Workouts

Currently we have packs of workouts for sale, included with those workouts is a private Vimeo link to video movement instruction from Ripple Effect. In case some of the movements are not familiar or you’d just like to double check your form. The workouts are categorized Beginner, Intermediate and Advanced. You can purchase eight of […]


Virtual Classes and Private Sessions

We have launched Virtual Ripple Effect classes and they are a hit! To sign up for classes please contact betsy@rippleffectraining.com or call/text the gym phone at 970-773-3317. These classes are formatted to be done easily at home, and do not require a lot of space or any equipment, though you can incorporate weights if you have […]


In the Gym March 16th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 KB Press & Stretch
2 x 5 Squat Jumps
2 x 5 Split Jumps (each leg)
Then:
Warm up to Jerk (or push press if more appropriate)
Then:
6 x 3 Jerk (heavy-ish)
Rest 1-2 minutes between sets, switch stance (forward foot) each round
Between rounds, complete 8x Reverse flies
Then:
10x KB Swings
10x Ball Slams
5 rounds, rest some between rounds
Then:
8x (20sec sprint / 10sec rest) at machine of choice or with jump rope
Cool Down, stretch, foam roll.


In the Gym March 9th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack position athletes choice
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 5
Then:
15m Bear Crawl + 5xPush Up
x 5
Then:
If time the Hateful 8 30/30
Cool Down


In the Gym January 24th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
10 to 1 Ladder KB Clean + Press
After each “rung”, do 15m Weighted Walking Lunges – use same weight if appropriate
Rest as necessary
Then:
30-20-10 reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups
If time:
8x3030sec “hateful eight” ski/row/bike
Then:
Cool Down


In the Gym January 17th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
3 x 5 Squat Jumps
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
P1: 60sec Plank Hold
P2: 20x Whip smash (remaining time in minute is rest)
Switch
x 5 Rounds
If time:
1000m ski/row for time
Cool Down