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 […]
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 4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep. Then: 3x Front Squat 8x Ball Slam x 5 rest as needed Then: 15m sled pull – […]
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 Then: find weight for heavy step up, barbell on back or KBs in front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 […]
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 […]
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 30m Tactical Lunge 2 x 8 Reverse Flies (light DBs or bands) Then – 20x Step Ups (yep each side, can be weighted) 20x GHD Sit Ups (or […]
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 Then – BB or KB Complex: 6x Dead Lifts 6x Bent Over Rows 6x Hang Cleans 6x Front Squats 6x Push Press 6x Push Ups Plus a 500m Ski/Row (go […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Any additional mobility/stability work on own Then – 30/30s fun 😉 4 x 30sec work / 30sec rest: Burpees 1 min rest 4 x 30sec work […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 10 Push Press Any additional mobility/stability work on own Then – 10x Clean and Press (medium weight, BB or KB) *Can try a Clean and Split Jerk for additional […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30sec squat / 30sec squat hold (no weight) 2 x 30sec push press / 30sec OH hold (light warm up weight) Any additional mobility/stability work on own Then – 25x Body Row 50x Goblet […]