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 May 20th

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Half kneeling KB Up press Then: 5x (Per side) SLSLDL 10x Landmine Squat to OH press 10x Plate Halo or Bulgarian bag swing per side 10 Calories on Machine of choice X5 Rounds, minimal rest […]

In the Gym May 18th

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×30/30 Pushpress/OH hold Then: 5x Deadlift 8x Pushpress 60 sec sprint on machine of choice X5 Rounds, Minimal rest Then: 10x Split Jumps (weighted for challenge) 8x Body Rows 150m Sprint on Machine of choice X4 […]

In the Gym May 15th

10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Single Arm OH press and stretch Then: 10x Weighted Walking lunge 10x KB Swing 5x (Per side) Half kneeling KB Up press X5 Rounds, minimal Rest Then: 30-20-10 of: Box Jump Pullups Calories of choice