Workouts

 
October 2017
M T W T F S S
« Sep    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym September 22nd

Strength Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down


In the Gym July 6th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per side
2 x 10 KB Swing
Then:
Work up to a heavy Dead Lift
Then:
5 x 5 Deadlift – touch and go
Between sets, complete 5x Strict OH Press
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
X 5
Cool Down

Athletes: Erin, Molly, Jess

06july2017


In the Gym June 14th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Strict Press
x 5
Cool Down

14jun2017


In the Gym June 1st

Strength Endurance

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
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 7 Rounds, rest as needed
Then:
15m Bear Crawl + 5x Push Up (Rings, Bosu, or Floor)
x 5 Rounds
Then:
If time the “Hateful 8″ (8minutes 30/30sec Hard/Less Hard)
Then:
Cool Down

Athletes: Ryan, Greg

01june2017


In the Gym May 15th

Strength and Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
8x 30/30
Cool Down

Athletes: Lee, Chris

15may2017


In the Gym May 5th

Strength Endurance

10:00 Warm up ski/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 wall squats
30m Tactical lunge x 2 – watch posture!!
Then:
10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form!
20x Bulgarian Bag Swing or Halo, 10 each direction
x 5 Rounds
Then:
5x Strict Press
10x Anchored Leg Lower
x 5 Rounds
Then:
8x 30/30 sec hard/slightly less hard…at machine of choice. “The Hateful Eight”!
Then:
Cool Down, Foam Roll, Work on Mobility

05may2017


In the Gym December 9th

Power Endurance

Warm up 10:00 row
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall Squats
10x OH Reach, Chest Openers
Then -
10 Strict Press @ 10-25# DB’s OR KBs+
2:00 Interval (go hard) Row or Ski or Airdyne
3 sets/2 minutes rest between efforts (Use same machine for all rounds)
Then -
10x Bent Over Row +
15x Burpees
3 sets/2 minutes rest between efforts
Then -
Supplemental
60 sec ball slam, 60 sec OH Hold plate
Do in teams, switch positions x 3 rounds total
Then -
Cool Down

Athletes: Chris, James, David

2016dec09


In the Gym September 7th

Strength/Strength Endurance

10:00 either Airdyne or C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#

Then:
Dead Lift work up to 85-90% 1RM
Then:
5 x 3 @85% 1RM DL
Rest 2:00 between sets; 
During rest, complete 15m sled pull, plank position

Then:
Strict Press work up to 85% 1RM
Then:
5 x 3 @85% 1RM
Rest 2:00 between sets; 
During rest, complete 20cal on ski erg

Then:
Cool Down

Athletes: LC, Ben, Tyler, Ants, Ian

 

DSC_0203


In the Gym May 16th

Power Endurance

10:00 Warm Up AD/C2
3 x 5 Wall Squats
2 x 8 Shoulder Openers
3 x 5 Strict Press
Then:
30m One arm OH Lunge (30m per arm) + one round 30/30 PP with 15 -25# DBs (hold OH for last 30sec) + 5 pull ups + 60 secs FLR
5 rounds
Then:
KB Floor Press + Burpee Ladder
10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10

 

RippleEffect-website-30


In the Gym February 11th

Strength

Warm up 10:00 Ski Erg
3 x 5 wall squats
3 x 8 Strict 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 @ 30″(or higher) 8 Rounds, rest as necessary to make all movements quality!

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 yep same idea for total meters
rest 5:00
300sec FLR

Then:
cool down

RippleEffect-website-8