Workouts

 
January 2021
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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)


In the Gym August 6th

Strength + Supplemental

Warm up 10:00
3 x 5 Wall squats
3 x 8 Strict OH press
3 x 8 Shoulder openers
3 x 8 Goblet Squats @40#, 50#, 60# KB
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Work up to 2RM Front Squat

Then:
2x FS @ 80%1RM + 5x Box Jump @ 20-30″

x8 Rounds, rest as necessary, don’t compromise form.

Then:
10:00 Airdyne 20/10 (20 hard/10sec less hard)  – total Cal?
rest 5:00
10:00 Ski Erg same idea…
rest 5:00
10:00 C2 same idea for total meters
rest 5:00
300sec FLR
cool down