Workouts

 
October 2018
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In the Gym, May 28th

Warm up: 10 min

2 x 8 shoulder openers
2 x 5 cuban press
mobility work
3 x 5 wall squat
3 x 6 goblet squat
Then:

Ball Slam Ladder/Wall Ball/Burpees

15 reps of each three rounds

Then:

10x Goblet Squat +

30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)

x2

Then:

20 reps Back Squat @ 45 – 85#

60sec C2/Ski Erg/Airdyne

x 3

Cool Down


In the Gym May 1st

Power Endurance

10:00 Warm Up Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 OHS + SOTS w/PVC
3 x 10 Band shoulder work
Then:
10x DL (light) + 20x Ball slam +
10x FS (light) + 20x Wall ball +
10x OHS (light) + 20x Med ball toss
3 – 5 rounds
Cool Down


In the Gym September 16th

Power Endurance

Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball
Then:
20 Wall Ball 10#
20 Ball Slam 20#
10 Pull Ups
10 Push Ups
Repeat x 2

Then:
Bench Press + Burpee Pull Up Ladder
10/1 – 1/10
Rest 5:00

Then:
P1: 30m Seated Sled Pull @BW
P2: KB Swing @ 30 – 40#
P3: KB Front Rack Hold 2 @ 30#
P4: Rest
3 Rounds
Sled Pull dictates time of all events.

Cool Down
Athletes: Pat, Scott, Rob, Kent

 

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In the Gym July 13th

Power Endurance

10:00 Row/ski erg/airdyne
5 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
3 x 5 Push Press 2 @ 15-25lb DB
5 x 5 Single Leg Off-the-Box Squat (OTB)
5 x 5 Front Squat (increase weight each set)Then:
5x Front Squat + 10x FR Step Ups (5 per leg @ 18”) 2KB@20#
x7 rounds, rest as neededThen:
50x Ball Slam @ 15/20# + 50x Wall Ball @ 10/14# + 50x KB Swing @ 35/45#
(Steady pace, rest as needed to maintain proper form)Then:
5x Pull ups + 5x push ups every 60 secs for 10 minutes

Cool down

Athletes: Macky, James, Curtis

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In the Gym June 7th

Power Endurance

10:00 row/ski/run
3×5 Wall Squats
3×8 Shoulder Openers
3×5 Cuban Press
3×8 Goblet Squats

Then:
DB/KB Complex
6xDL + 6xHi Pull + 6xBO Row+ 6xFSPP + 6xSplit Jump + 6xPush Ups 
x 3 rounds, increase weight each round
2 @ 15#, 2 @ 20#, 2 @ 25#

Then:
Clean + FS + PP @ 65# + 5x push ups
6 rounds no rest for time

Then:
2x (1-6) Pull-up Ladder
2x (1-6) Push-up Ladder

Later, recovery work:
25x Box Jump @ 24″ Box +
50x Ball Slam @ 25# Ball +
50x Wall Ball @ 14# Ball +
25x Box Jump @ 24”

Athletes: Robbie, Scott, James, Macky

 

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In the Gym April 7th

Power Endurance

5:00 C2/AD
3×5 wall squats
2×20 wall ball
2×20 ball slams
3×10 box jumps 18” box
then -
10x DL + 5x push press
how many rounds in 12:00
then -
1:00 mountain climbers +
1:00 KB swings +
1:00 body weight squats +
2:00 rest
x5 rounds
if time -
3×1:00 FLR

 

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In the Gym March 30th

Power Endurance

Warm up:
10min C2 or Airdyne
Wall Squats 3 x 5
Goblet Squats 2 x 10
OH Walking Lunges 2 x 10

Then:
100x Front Squat at 65# + 100x Wall Ball @ 20# +100x Ball Slam @ 20#
5:00 rest
500m Row (= 25 Plank Pull) + 35 Ring Dip + 45 Box Jump (24-30″) + 55 Atomic sit ups + 500m Row

Cool down 10min

Recovery Endurance 30min walk later

 

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In the Gym March 10th

Power Endurance

Warm up 10min C2/Airdyne
Then: KB complex…
10x One arm KB Swing + 10x One arm Push Press each side + 10x Figure 8’s + 10x Goblet Squat + 10x KB Snatch + 10x One arm OHS each side + TGU 3 per side
Then:
50x FS PP @ 65# BB
50x Wall Ball 10-20#
50x Ball Slam 15-25##
Then:
6 – 1 pull up ladder x 3

 

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In the Gym January 27th

Power Endurance

10:00 row/ski erg
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat

Then:
Ball Slam Ladder/Wall Ball/Burpees
15 reps of each
x 3

Then:
10x Goblet Squat +
5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)
x 2

Then:
20 reps Back Squat @ 45 – 85#
+ 90sec C2 row
x 3

Cool Down

 

Athletes: Ryan, Keith, James, Kent

 

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In the Gym June 12th

Warm up: 10min C2 or Airdyne

2 x 10 shoulder openers

3 x 5 wall squats

2 x 10 goblet squats

2 x 10 oh walking lunges

then:

100x Front Squat at 65# +

100x Wall Ball @ 20#+

100x Ball Slam @ 20#

5:00 intermission

500m Row + 25 Plank Pull + 35 Ring Dip + 45 Box Jump (24-30″)+ 55 Atomic sit ups + 500m Row