Workouts

In the Gym October 14th

Strength + PE Supplemental

10:00 warm up on C2 rower or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
OH walking lunge 30m per arm

Then –
Work up to Heavy TGU
Then –
6 x 2 TGU per side
Rest 2:00 between sets,
During rest complete 6x pull ups

Then –
“ABS” (I love it when people ask if they can work abs)
60 secs sit ups + 30 sec feet to hands + 30 sec v-ups + 60 sec FLR on rings + 30 sec v-seat hold + 30 sec KTE + 60 sec mtn climbers
Complete a round, rest 2:00, 3 rounds total

Later in the day: Recovery Endurance 30 min walk/job/bike ride

Athletes: James, Enzo, Seth, Greg

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In the Gym September 13th

Power Endurance

Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
2 x 5 Jump Squat
Warm up to knee jump (@PVC then 15# bar…)

Then:
10x Knee jump (25#/35#) +
10x Atomic Sit ups +
20x Front Squat @ 65#+
20x V-ups
30x Back Squat @ 85# +
30x Windshield Wipers

Then:
30 Cal AD / 250m row (alternate) +
60sec Rest
5 Rounds

Athletes: Seth, Ian, Kent

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In the Gym July 21st

Strength 

Warm up: 10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
Shoulder Openers 2 x 10
SOTS 3 x 5Then: Workup to Heavy TGU (with Barbell or KB)
3 × 5 @ 50% (per side)
3 x 4 @ 60%
3 x 3 @ 70%
2 x 2@ 80%
6 x 1 @ 90%
Rest 2 – 3 min between sets above 80%

Then:
“ABS” (I love it when people ask if they can work abs)
60 secs Sit ups + 30 sec feet-to-hands (hanging on pull up bar or rings, minimize swing) + 30 sec V-ups + 60 FLR on rings + 30 sec V-seat hold + 30 sec knees-to-elbows + 60 sec mtn climbers
Complete 1 round, rest 2:00, 3 rounds total

Later in the Day: Recovery Work 30 min walk

 

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In the Gym May 6th

Power + Supplemental

10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds

 

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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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