Endurance Workout Information | Ripple Effect Gym Carbondale

In the Gym September 16th

STRENGTH #7 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat 3 x 3 Maxercist row Then: Warm up to Heavy Dead Lift – reasonable for 5 reps Then: 5x Deadlift 8x Push up x 5 […]

Posted in Endurance, Strength, Workouts | Tagged Carbondale CO, dead lift, Floor Press, kayaker, Maxercist Row, Mountain Athlete Training, Push Up, Ripple Effect Training Center, strength, Whip Smash | Comments Off

In the Gym June 13th

Power Endurance10:00 Warm Up (run/bike/ski erg)3 x 5 Wall Squats3 x 8 Shoulder Openers3 x 5 Cuban Press Mobility WorkThen:Barbell Complex, 6 reps of each:Body RowFront SquatPush PressBack SquatPush up3 rounds, increase weight each round (with BB at 45, 55, 65#)Then:10 x Pull up + 20 x KB Swing + 30 x Box jump + 40 x Push […]

Posted in Endurance, Power Endurance, Workouts | Tagged 5k run, Back Squat, Barbell Complex, BO Row, Box Jump, burpee, Carbondale CO, Carolyn Parker, Front Squat, Gym Jones, kb swing, Power Endurance, Pull Up, push press, Push Up, Ripple Effect Training, Sit Up | Comments Off

In The Gym May 11th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat Then: Pull-up + Deadlift + Box Jump @ 40″ 10-9-8-7-6-5-4-3-2-1 reps of each 3:00 intermission Then: Push Up + Push Press Ladder 10-9-8-7-6-5-4-3-2-1 reps of each

Posted in Athletes, Endurance, Power Endurance, Workouts | Tagged 10 to 1 Ladder, Athlete Training Center, Box Jump, Carbondale CO, Carolyn Parker, Deadlift, Goblet Squat, Gym Jones, Gym Jones Fully Certified Instructor, mountain athletes, Pull Up, push press, Ripple Effect Training | Comments Off

In the Gym June 26th

Strength Endurance10:00 Warm Up on Airdyne3×5 Wall Squats3×8 Shoulder Openers3×10 Y’s, T’s, 90/90’s on Cross-Over Symmetry Bands3×5 Goblet SquatsThen:Barbell Complex6x Deadlift6x Bent Over Row6x Hang Clean6x Front Squat6x Push Press6x Back Squat6x Push Up3 Rounds, increase weight each round (45, 55, 65# BB)Then:5x (5x Weighted Lunge + 5x Push Press) x4 RoundsLater:Easy 5k ~25min Athletes: Macky, […]

Posted in Endurance, Strength, Workouts | Tagged 5k run, Back Squat, Barbell Complex, bent over row, Carbondale CO, Carolyn Parker, cross over symmetry bands, Deadlift, Front Squat, Goblet Squats, Gym Jones, hang clean, push press, Push Up, Ripple Effect Training, strength, Strength Endurance, weighted lunge | Comments Off

In the Gym July 8th

10:00 Warm Up Mobility/Stability  2×8 Shoulder Opener  2×5 Cuban Press  3×5 Wall Squat 2×8 Good Morning (KB or PVC behind shoulders) 2x15s OH Hang (from Bar or Rings)  Then:  5x RDL 5x Pull Up X5 Rounds  Then: 6x/side Cossack Squat 8x Chest Press (Floor, Bench, BOSU) 45s Mountain Climber X4 Rounds Then: 1000m Ski/Row for […]

In the Gym July 6th

10:00 Warm Up Mobility/Stability  2×8 Shoulder Opener  2×5 Cuban Press  3×5 Wall Squat 2×6/side Step Back Lunge to OH Press  Then:  3/side TGU  5x Push Up X5 Rounds Then:  20x (total) Split Jump 30s Swimmer 8x Bent Over Row  Then: 8x30s Hard/30s Less Hard @ machine

In the Gym July 3rd

10:00 Warm Up Mobility/Stability  2×8 Shoulder Opener  2×5 Cuban Press  3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then:  5x Goblet Squat 15m Sled Pull X5 Rounds  Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]