10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×3 Maxercist row Then: 5x SLSLDL 15m Sled push X5 rounds (Rest 60-90 sec between) Then: 5x RMM 30-60 sec superman hold 10x GHD or sit-up of choice X5 rounds Then: 2000m Ski/Row for […]
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 30sec/30sec (hold) push press – light weight Then: 5x Front Squat 5x Half kneeling KB-up Strict press X5 rounds (Rest 60-90 sec Between) Then: 8x Chest Press 5x Pullups 60 […]
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH walking lunge (Forward/backwards, then switch) 2×5 Pushups Then: 2x TGU 6x Body Row X6 rounds(Rest 60-90 seconds between) Then: 10x Decksquat 10x KB Swing X 4 rounds Then: Cool down/Stretch
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step Ups 8x Body Row X5 rounds (Rest 30-60 seconds between) Then: 6x Bosu/Bench or Floor Press 10x Side plank hip lifts (Per side) 10x Anchored Leg Lowers X5 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB Stretch and Press Then: 5x Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Single Arm OH walking lunge (forward and backward, then switch) Then – “On the Minute” 10cal Ski Erg or Rower 10x Pull Ups 10x Sit Ups 10x Ball Slams 10x Burpees […]
Coaching by Carolyn Coaching options available: Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: carolyn@rippleffectraining.com Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops 2 x 5 Split Squats (each side) Then – 30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside) 20x Split Jumps (total) + […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups 10x Deck Squats X 5 rounds, minimal rest Then – […]