In the Gym June 9th
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 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 @ […]
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 […]
Workout: wall squats 3 x5 goblet squats 2 x 10 shoulder openers 2 x 10 SOTS Press 2 x 5 2:00 30/30 DB PP Then: 50x Pull-up Strict Then: 10x Goblet Squat @ 40-62# + 60 sec Interval, Row/Erg/Airdyne 90 sec rest Three Rounds Then: 10x Goblet Squat @ 40 – 62# + 60 sec […]
Workout: 10:00 warm up 2 x 8 Shoulder Openers 2×5 Wall Squat 2×10 Goblet Squat 30m OH Lunge 5:00 30/30 C2 Then: 30 secs Row or Ski Erg (Go Hard) + 90 secs rest, during “rest” complete 30x step up with 2 @ 15 – 30# KB in FR 10 rounds Then: Finish with: 60 […]
10:00 warm up 2 x 5 Cuban press 2×5 Wall Squat 2×6 Goblet Squat 30m OH Lunge Then: Front Squat Strength Ladder: 10 reps @ 30% 1RM 9 reps @ 35% 1RM 8 reps @ 40% 1RM 7 reps @ 45% 1RM 6 reps @ 50% 1RM 5 reps @ 55% 1RM 4 reps @ […]