10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
8x Front Raise, Lateral Raise, Reverse Fly
Then:
10x Squat to OH press with Landmine (5x Per arm, can switch at the top)
5x Bent Over Row
5x Reverse Fly
X5
Then:
10—1 Ball slam/Pushup Ladder
10/1, 9/2, 8/3…..
Then:
8x 20 sec sprint all out/10 sec rest, machine of choice
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
Chest Opening on foam Roll/Bench
2×10 Frog Hops
Then:
5x KB/BB Clean
10x (Each side) lateral hops
X5 (Rest 60 sec between each)
Then:
10x Weighted Walking Lunge (5x Per side)
10x Plate halo (per side)
10x (Total) Standing Russian twist with landmine (5x Per side)
X4
Then:
3:00 bear crawl :))
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 Deep Goblet Squat
Then:
5x Back Squat
8x KB Swing
x 5 rest as needed
Then:
5x Dip
30 sec ring support
x 5 rest as needed
Then
If time the Hateful 8 8x 30/30 on machine of choice.
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
10x Leg Lower
x 5 rounds rest as needed
Then:
30 sec Overhead hold
5x Floor Press
10x Windshield Wiper or Floor Wiper
x 4
Then:
3 x 500m row/ski work rest
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focused on depth and glute activation
Then:
Work up to a heavy-ish BS
Then:
5x back squat
8x push press
x 5 rounds rest as needed
Then:
8x Chest Press
5x KTE or feet to hands on floor
30 sec ring support
x 5 minimal rest
Cool Down
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, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 5 SOTS press
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
2x TGU
6x Body Row
x 6 rounds rest as needed
Then:
30 sec interval machine of choice
30 sec plank shoulder tap or FLR
30 sit up
30 rest
x 5
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down
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 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, stretch