10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 per side Single Leg Squat to bench Then – 5x Split Squats (per side), can hold weight at chest or at sides 5x RMM 60m Farmer’s Carry […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 8 Goblet Squats 3 x 5 Reverse Flies Then – Warm up to Med-Heavy Back squat Then – 5x Back Squat 8x Push Ups X 5 rounds, rest as needed Then […]
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 Then – Rest as needed to maintain form: Air Squat: 25, 20, 15, 10, 5 Whip Smash: 5, 25, 20, 15, 10 Body Row: 10, 5, 25, 20, 15 Anchored Leg Lowers: […]
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 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for […]
We are masks optional for vaccinated athletes as of June 1st, 2021. We continue to maintain social distancing protocols and training in marked 9 x 10 areas, require hand sanitizing and cleaning equipment after use. And of course, we are staying up to date and educated on the CDC guidelines regarding COVID-19. We are currently running […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Good Mornings with PVC or strap across shoulders 2 x 10 DB Push Press (light, warm up weight) Then: 5x RDL (medium heavy weight) 15m Weighted walking lunge (hold in Farmers Carry) […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat Rest […]
Online Coaching and Personal Training Sessions We still have a few virtual classes for those who are interested. To sign up for classes please contact betsy@rippleffectraining.com or call/text the gym phone at 970-773-3317. These classes are formatted to be done easily at home, and do not require a lot of space or any equipment, though you can […]
June 5 POWER 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 8 KB Swings Then: Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups) Then: 5x Box Jumps 8x Burpees […]
Power Strength 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 5 per side KB Press and Stretch 30m Tactical Lunge Then: 5 x Push Ups 5 x TGU per side (so 10 total) 5 x Body Rows x […]