Happy Equinox Ripple Effect Athletes! It’s time for our quarterly education email and updates from the desk of Carolyn Parker and the staff at Ripple Effect. We’ve had an amazing winter, so much snow and if I get this email out on time we will be in the midst of another atmospheric river weather event […]
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work
10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Then:
Finish with:
5x Standing Russian Twist – Landmine
20 sec interval machine of choice.
x 5
Cool Down, Mobility
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
Then: 4x250m Ski/Row. 1:1 work/rest
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light)
3×5 Wall Squats
30m OH walking lunge (Forward/Backwards then switch)
Then:
3x TGU
5x Pullups
X5 rounds (Rest 60-90 seconds in between)
Then:
5x Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Half kneeling OH press with KB up
Then:
3x Deadlift (heavy)
8x Pushpress
X6 rounds (Rest 60-90 seconds between)
Then:
10x Pull Over
30 Sec side plank (Ball between knees)
20x Bicycles
X5 rounds
Then: 4x 250m ski/row. 1:1 work/rest
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue
Then:
5x BSSU
5x Pullups
X5 rounds (Rest 60-90 seconds in between sets)
Then:
30m Bear Crawl
5x Pushups
10x Sit-ups of choice
X5 rounds
Then:
Cool down or White Board options
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×3 Maxercist row
Then:
5x SLSLDL
15m Sled push
X5 rounds (Rest 60-90 sec between)
Then:
5x RMM
30-60 sec superman hold
10x GHD or sit-up of choice
X5 rounds
Then: 2000m Ski/Row for time
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
Then:
5x Step Ups
8x Body Row
X5 rounds (Rest 30-60 seconds between)
Then:
6x Bosu/Bench or Floor Press
10x Side plank hip lifts (Per side)
10x Anchored Leg Lowers
X5 rounds
Then:
1000m Ski/Row for time
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch