10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m OH walking Lunge
2×5 KB Up OH Press
Then:
10x Split Jumps (5x per leg)
10x Ball Slams
X4 (Rest 30-60 sec between)
Then:
10-1 Body row ladder
(10x Core of choice in between. KTE, Feet to hands, Leg lowers, Hip lifts, etc)
Then:
5x 30 sec sprint/1:00 Rest, machine of choice
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
Then:
5x KB Swing
5x Pushpress
X5 (Rest 30-60 sec between rounds)
Then:
10x Deck Squat
10x per side plank hip lift (Per side)
30 sec ring support
X4 rounds
Then:
4x250m ski/row 1:1 work/rest machine of choice
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 good morning
3 x 3 maxercist row
Then:
3x SLSLDL
8x Chest press, bench, bosu or floor
Then:
10x Ball Slam
10x Lateral med ball throw with partner, switch sides after 10 reps or standing around the world with KB, both directions
10x Squat jump
x 4
Then:
1000m effort or 100 cal Airdyne
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x step up per leg
8x pull up
x 5 rest as needed
Then:
10x Landmine Squat to OH press (5 per side)
30x mtn climber
5x push up
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie interval ladder on machine of choice, work rest 1 : 1
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focused on depth and glute activation
Then:
Work up to a heavy-ish BS
Then:
5x back squat
8x push press
x 5 rounds rest as needed
Then:
8x Chest Press
5x KTE or feet to hands on floor
30 sec ring support
x 5 minimal rest
Cool Down
Happy Equinox Ripple Effect Athletes! It’s time for our quarterly education email and updates from the desk of Carolyn Parker and the staff at Ripple Effect. We’ve had an amazing winter, so much snow and if I get this email out on time we will be in the midst of another atmospheric river weather event […]
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep.
Then:
3x Front Squat
8x Ball Slam
x 5 rest as needed
Then:
15m sled pull – standing, seated or plank
8x Chest press
10x Leg Lower
x 4
Cool Down