Workouts

 
November 2019
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In the Gym June 21st

Power Endurance

10:00 Ski Erg/Row/Airdyne
2 x 5 Cuban Press
3 x 5 Wall Squat
2 x 8 Goblet Squat
2 x 5 Push Up
3 x 10 Good Mornings

Then:
KB FR Squat + Deep Push Up 10-1 Ladder
(10/10, 9/9, 8/8, 7/7, etc…)

Then:
10x Med Ball Sit Toss
10x Ball Slam
x 7 Rounds

Then:
Cool Down

Athletes: Enzo, Macky, James K

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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 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 1st

Warm up:

AD or C2 10 min
3 x 5 Wall Squats
2 x 10 Goblet Squats
3 x 5 BSSU

Then:
Deadlift – work up to 1RM REST 2 – 3 min between efforts at or above 80%;
10 @ 95
5 @ 135
3 @ 165
1 @ 185
1 @ 205
1 @ 215
1 @ 225
1 @ 235
1 @ 245

Then finish with 5 KTE + 5 Push Ups+ 5 Plank Pull x 5

 

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In the Gym February 29th

Power

Warm up:
10min Airdyne or C2
4 x 5 Wall Squats
Then: 6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Clean
6x Front Squat
6x Push Press
6x Push Up
Do all in a row without letting go of bar, 3 sets, rest 2:00min btw sets, increasing weight each round. 45, 55, 65….

Then
Clean + F Squat + Push Press
@ 45# One Triplet every 20 secs for 6min

Then – Cool Down

 

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Then
10-1 Burpee ladder

 


In the Gym February 25th

Strength

Warm Up 10min C2/AD
3×5 wall squats
3×8 goblet squats
3×5 squat jumps + tuck jumps
2×10 shoulder openers

Then: Workup to Heavy FS
2 x 5 @ 50% 1RM
2 x 4 @60%
2 x 3 @70%
2 x 2 @80%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Then:
30x Box Jumps 18” box
20x Double box jumps X 2; jump on to 18” box off to floor onto next box 18  (approx 36” between boxes) then off 2nd box; turn 180 degrees repeat back the way you came. Each single pass is one.
Then
FS Dead Squat with vertical jump 5 x 5
Hold a KB in FS position, increase weight for each set. Squat to quads parallel, hold for an honest three count then jump out of squat.

Cool Down 10 min C2

 

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