Workouts

 
October 2018
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In the Gym Aug 2nd

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit :) 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down


In the Gym June 26th

Power Endurance

10:00 Warm up with C2, Air Dyne, Jump rope
2 x 10 Shoulder Openers
3 x 5 Band Y’s
3 x 5 Wall Squat
2 x 10 Squat no weight
Then:
3 x 30/30sec Squat
“Rest” is bottom of the squat
Two Sets, Rest 60sec between each
Then:
2 x 10 RDL @75 – 95#
2 x 5 (per leg) Split Squat @35-55#
Then:
10sec AD Sprint ALL OUT +
50sec Active Rest
10 Rounds
Then:
100m Row Sprint  +
50sec Active Rest
10 Rounds
Then:
30 – 20 – 10 Push ups + Med Ball Sit Throw

Athletes: Lindsay, Christen

16jun2017


In the Gym February 7th

Power Endurance

10:00 row/ski warm up
2 x 10 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
3 x 8 Good Mornings
3 x 5 Squat Jumps
3 x 5 Tuck Jumps
Then:
4x 30sec DB PP / 30sec OH hold
4x 30sec push up / 30sec plank hold
4x 30sec squat / 30sec squat hold
Then:
30sec air dyne + 10x KB Swing + 20x Box Jump + 1:00 rest
x 5 rounds
Then:
Finish with mobility work

Athletes: Betsy, Draper

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In the Gym July 11th

Workout Name: “This is Bullshit”, uttered somewhere around round 5… ;)

Power Endurance

Warm up:
5 minute Row @ Easy Pace
Throw Medicine Balls 5:00
2 x 5 Wall Squats
3 x 8 Goblet Squats
10x OH Reach, Chest Openers

Then:
DL 10x @ 135# + 50m Waiters Carry 30#KB OH/55#KB FC + 50x Windshield Wipers
x 8 rounds, no prescribed rest just try and get through it as quickly as possible without compromising form of course

Cool Down:
50x Squat + 5:00 Easy Row on C2
Foam Roller, Stretch

 

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In the Gym May 26th

10:00 warm up row/run/bike
2×5 wall squats
2×10 shoulder openers
2×10 squats
2×10 goblet squats
2×10 push press

Then: “Jonesworthy

Squat 80, 64, 48, 32, 24, 12
KB Swing 40, 32, 24, 16, 12, 6
Pull Up 20, 16, 12, 8, 6, 3

Then

10 – 1 – 10 Ball Slam Ladder @ 20#

Then

60min recovery ride

 

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In the Gym May 17th

Strength

WO #1

3 x 5 WS
3 x 10 Squat
10:00 Clean + Front Squat + Hang Clean @ 65#
1 rep every 30 secs for 10min
Then: Work up to Heavyish Deadlift
5x 5 Deadlift @

2x (30sec Work/30sec “Rest”) Push Press + 2x (30sec Work/30sec “Rest”) Squat Two sets, Rest 2 minutes

5k recovery run later

WO #2

40min Recovery Run morning

Warm up then
Heavy weighted pull up +35#, with 4 x 2sec holds 60sec rest x 5
followed by:
Crimp pull ups climbing wall 5
Feet to Hands Bar 5/5
Max set campus reps on campus board 5 x 2/arm 60sec rest between
Knees to Elbows 4 x 5

WO #3

Box Jumps 5 x 5 24″
and Single leg work SLSLDL 5 x 3 @ 95#
Snatch Hi-Pull up to 1 RM then 5 x 1 at 105#
10 – 1 HSPU ladder

 

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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 March 3rd

Power Endurance

Warm up
3 x 5 Wall squats
2 x 10 Squats
2 x 20 KB Swings @ 35-50#
2 x 20 KB PP 20 – 35#
then
100m Farmer’s Carry, 2KB @ 50# +
20x TGU (10 per side) +
200m Waiters carry (adjust the weight for OH as necessary) switch the hand that is up at 100m +
hold a hand stand against a wall for 2:00 +
100m Farmers Carry +
30 Renegade Man Makers 2 @ 20#

Later – Recovery Endurance 30min

 

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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


In the Gym August 10th

Power

10:00 Warm Up
3×5 Wall Squats
10x OH reach, chest openers

Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Lunge in place (3 per leg; hold BB in back squat position)
Do all in a row without letting go of bar, x3 rounds, rest 2:00 between sets, increase weight each set (45/55/65? or higher)

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 10min

Then
10-1 Burpee-Pull Up ladder (burpee straight into a pull up)