Warm up: 10min C2 or Airdyne 2 x 10 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 oh walking lunges then: 100x Front Squat at 65# + 100x Wall Ball @ 20#+ 100x Ball Slam @ 20# 5:00 intermission 500m Row + 25 Plank Pull + 35 Ring […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge 2 x 10 KB Swing Snatch Then: 10x Dead Lift + 250m Row: 2:00 to complete 6 rounds Then: 15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds cool down […]
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 8 x’s Y’s Flys 90/90 3 x 5 Wall squats Narrow stance 30m OH Walking Lunge Then 5 x 3 BSSU @ 85# Then: 8x Each On Rings: Plank Row Rings Archers on Dips Feet to Hands x 5
10:00 Warm Up 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squat 30m OH Walking Lunge Then: Learn SLSLDL Then : 5 x 4 SLSLDL @ 65# 60 sec Ring Push up, one push every 10 secs 10x 90# Ab Wheel in between rounds
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 5 x 5 wall squat work on narrow stance squat, 30m OH Walking Lunge Then: Work up to heavy Back Squat Step Up Then: 6 x 2 BSSU @ 75# Then: 10- 1 KTE and Push Up Ladder
10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 18 – 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 45 – 85#+ 250m Row/Erg + 90 sec rest Four rounds Then: 5x BO Row + 5xPull Ups x5
warm up 10:00 Then 2 x 8 Shoulder Openers 2 x 5 Cuban PRess 3 x 5 wall squats Then: Deadlift + DB PP 10-1 reps (increase weight each set, both activities…till you can’t) Then: 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec SKi Erg or AirDyne Ten Rounds Then: 20x pull […]
Warm up: 10 min 2 x 5 Cuban Press 2 x 10 Push Up 3 x 5 Wall Squat 30m Oh Walking Lunge 2 x 5 Squat ump Then: Man-Maker Ladder: 10 reps @ 2 x 15# DB 8 reps @ 2 x 20# DB 6 reps @ 2 x 25# DB 4 reps @ […]
Warm up: 10 min 3 x 5 wall squats 2 x 8 goblet squats 3×5 Squat Jumps 3 x 5 Tuck Jumps Then 20 rounds 24” box jump + broad jump+ jump over 18”box + broad jump rest 4:00 then 10 Rounds 10x Accelerating Back Squat Bar + Chains + 5 Burpees Then 10 x […]
What: Ripple Into Baptiste Yoga, An Introduction Workshop Series Who: Lara Horst, Certified Baptiste Teacher Where: Ripple Effect Training Center When: 9AM-11:30AM June 6th, June 27th, July 18th, August 15th Why: The Workshops promise to leave all participants with the basic techniques of a power flow, vinyasa class, to empower each participant on and off their mat and allow them to discover […]