Workouts

 
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In the Gym November 9th

Strength

Warm up 10 minutes jog/bike
2 x 8 shoulder openers
3 x 5 cuban press
3 x 5 wall squats
2 x 8 good mornings
10x OH reach, chest openers
then:
10 – 1 KB/DB Push Press + RDL Ladder
rest as needed
then:
15m Sled Push Heavy + 15x KB Swings + 30 sec Sprint (row/airdyne/ski erg)
x 4 rounds
Cool Down, stretch, foam roller

Athletes:
Molly, Kersten

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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 October 18th

Power Endurance

10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder

Athletes: Ian, Kirk

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In the Gym September 14th

Power Endurance

10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups

Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds

Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds

Then:
Cool Down

Athletes: Seth, Jess, Ants

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In the Gym May 24th

Power

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
4 x 10 OH Walking Lunges
2 x 15 Ball Slams
Then:
20x Split Jumps (10/leg) + 25m sprint + walk back 25m
5 rounds
Then, 3:00 rest
Then:
10/1 – 1/10 Box Jump / Burpee Ladder

 

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In the Gym May 4th

Power
Warm up 10:00min
3 x 5 wall squats
2 x 8 goblet squats
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then
Warm up to Heavy Snatch High Pull
Then:
3x Snatch high pull at 80% 1RM + 5x Box Jump 24-30”
5 rounds
Rest 2:00
Then
10x Band Sprint Forward (10sec sprint/10sec rest)
Rest 2:00
Repeat with Band Sprint Backward
Rest 3:00
Then:
20x split jumps + 10sec sprint, 60sec recovery x 5
Cool Down
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In the Gym April 26th

Power
Warm up 10:00 yoga, jogging, jump rope
Then:
3 x 5 wall squats
3 x 5 KB Press Bell Up
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunges 8 – 10#
3 x 5 Squat Jumps
Then:
Work up to 3 RM on the Power Clean
6 x 3 Power Clean @ ?
Rest 2 – 3 min between rounds; during rest complete 5x Heavy Bench Press (approx 5RM)
Then:
20x Split Jumps (10 per leg) holding 2 DB @ 5 – 10#, work on height in jump then complete 50m sprint, be careful not to fall (seriously)
5 Rounds, rest 2:00 between rounds
Then:
Complete a 10 – 1 KTE Ladder for time
Later Recovery Endurance
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In the Gym March 25th

Power Endurance

Warm up 10:00 yoga, jog, jump rope
Wall Squats 5 x 5
Goblet Squats 2 x 8
Then:
6:00min running/biking/ski erg/row effort 30 sec HARD/30 sec easy recovery pace.
Rest 3- 4:00 (you should need this…)
x3 Rounds
Then:
6:00min speed step up 12” object 30 sec HARD/30 sec walk around to recover.
Rest 3 – 4:00 (you should need this…)
x2 Rounds
Then:
6:00min Burpees go FAST work on hip snap speed/30 sec easy walking around
Rest 4:00 (you should need this…)
x2 Rounds

Later Rec End < 60min

 

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In the Gym January 20th

Power

Warm up 10:00 C2/AD
Wall Squats 3 x 5
Squat Jumps 3 x 5
BSSU 3 x 3 per leg

Then
10 split jumps + 25m sprint + 20 split jumps + 25m sprint + 30 split jumps + 25m sprint
90 sec rest
5 rounds

Then
30 + 20 + 10 reps of each: Bench press @ 95/65# and Push press 2 @ 25/20#

Then
300 sec FLR

Athletes: Betsy, Carolyn, Jim H

 

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In the Gym October 12th

Power Endurance

10min warm up
Then:
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 5 Goblet Squat
2 x 5 SOTS/OHS Combo
Then:
10x Strict Press @ 35 – 55# +
60sec Row/Ski/Airdyne (hard) +
60sec Rest
Ten Rounds
Keep intensity consistent or increase for all rounds
Then:
60sec at each of the following stations @ 30 – 50# KB:
R1: Round-The-Waist
R2: Figure 8
R3: Clean & Jerk
R4: Step-up

Three Rounds (i.e. 12 minutes)

Player cannot put KB throughout
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