10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a […]
In the Gym May 18th
Posted in Power Endurance, Strength, Uncategorized, Workouts Tagged Carbondale CO, Chest Press, Gym Jones, Ripple Effect Training, strength training, TGU Comments Off on In the Gym May 18th
In the Gym May 16th
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups/GHD Sit […]
Posted in Strength, Uncategorized, Workouts Tagged Atomic situps, Carbondale CO Gyms, Gym Jones, Mountain Athlete Training, Pullups, RDL, Ripple Effect Training Comments Off on In the Gym May 16th
In the Gym May 13th
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats Then: Then: 20 + 15 + 10 + 5 reps of each – Goblet Squat + Push Ups + KTE Then: 30 sec push press 30 sec […]
Posted in Power Endurance, Strength, Uncategorized, Workouts Tagged Athlete Training, Goblet Squats, KTE, Mountain Athlete, Power Workouts for athletes, Pushups, Ripple Effect Athlete Training Center Comments Off on In the Gym May 13th
In the Gym May 11th
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Kb Swing 8x Strict Press 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips (10/1, […]
Posted in Strength, Uncategorized, Workouts Tagged body rows, Gym Jones, interval training, ring dips, Ripple Effect Training Center, strict press, Weighted Walking Lunge Comments Off on In the Gym May 11th
In the Gym May 9th
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then: Then: IWT 6x Clean (KB or BB)+ 500m Row/ski + 2min rest x 3 Rest 2:00min Then: 8x Deadlift + 500m […]
Posted in Power Endurance, Strength, Uncategorized, Workouts Tagged Body Row, Carbondale CO Workouts, Cleans, Deadlift, Gym Jones, Pushup, Ripple Effect Training Center Comments Off on In the Gym May 9th
In the Gym May 6th
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: IWT 6x Front Squat + 250m Row/ski + 2min rest x 3 Rest 2:00min Then: 8x KB Swing + 250m Row/ski + 2min […]
Posted in Power Endurance, Strength, Uncategorized, Workouts Tagged Athletes, Carbondale CO Workouts, Front Squat, Gym Jones, KB Swings, Mountain Athlete, Power Workouts for athletes, Ripple Effect Training, Row Comments Off on In the Gym May 6th
In the Gym May 4th
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 push press 2 x 10 good mornings Then: 10x Deadlift 30m Farmers Carry 10x Pull Up 10x Push Up x 5 rounds (best if done one the minute every […]
Posted in Power Endurance, Uncategorized, Workouts Tagged Carbondale CO, Deadlift, Gym Jones, Mountain Athlete Training, Power workouts, Pullup, Pushups, Ripple Effect Comments Off on In the Gym May 4th
In the Gym May 2nd
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 20, 15, 10, 5 of each 15, 10, 5, 20 10, 5, 20, 15 5, 20, 15, 10 Goblet Squat Chest […]
Posted in Power Endurance, Uncategorized, Workouts Tagged Box Jumps, Carbondale CO Workouts, Chest Press, Goblet Squats, Gym Jones, Intervals, Mountain Athlete, Ripple Effect Training Center Comments Off on In the Gym May 2nd
Jim Harris – New Instructor
It is with great honor and pleasure that we welcome Jim to the Instructor Team at Ripple Effect Training. And selfishly I am thrilled that a dear friend is working with us once again so we can connect more often. I have known Jim since 2015 and consider it an honor to call him a […]
Posted in Uncategorized Comments Off on Jim Harris – New Instructor
Protect Our Winters (POW) Fundraiser December 11th, 2019
To RE athletes and friends, On December 11th, The Ripple Effect Training Center will be hosting our very first annual “Take Back Winter” event – a community wide ski erg competition (yes your favorite machine!), in which all registration fees ($25 per person) will go directly to Protect Our Winters (POW). Individuals may sign up […]
Posted in Uncategorized Comments Off on Protect Our Winters (POW) Fundraiser December 11th, 2019
In the Gym September 30th
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Reverse Flies Then – 10x Body Row + 10x KTE 20x Push Ups + 20x Push Press 30x Anchored Leg Lowers + 30x (per side) […]
In the Gym September 28th
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 per side SLSLDL Then – 8x RDL 15m Lunge with Rotation 15m Bear Crawl X 6, rest as needed Then – 8x Box Jumps 8x Burpees X 4, rest as […]
In the Gym September 25th
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats – deep, hip opening + postural focus Then – 10x Back Squats (moderately heavy) 500m Ski/Row – go hard 2min rest X 3 Then – 10x Push Press […]