October 9th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x Pull Up 5 rounds Then: 10x Ball Slam + 10x Box Jump […]
October 6th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility – hip 3×5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x 5 Then: 4x 30/30 […]
Power Endurance Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows (Cross Sym) 3 x 5 Wall squat 2 x 30m Tactical Lunge Then: 10x (5x per leg) Step up, heavy 10x (5x per arm) Single arm/single leg strict press x 5 rounds Then: 10x Burpee + […]
Power Endurance Warm up 10:00 2×10 shoulder opener 3×5 cuban press 3×5 wall squats 3×5 romanian deadlift Then: Team 2000m ski/row relay – switch every 200m during rest, hold 2KB’s at FR Then: 5x RDL+ 10x KB Spike Swing+ 10x GHD Sit Up x 5 Then: 30 sec ring support + 5x heavy floor press […]
Strength/Strength EnduranceWarm up 10:00 C2/airdyne/ski erg3 x 5 Wall Squats3 x 5 SOTS2 x 10 OH Walking Lunge2 x 5 Tuck JumpsThen:Work up to 85% 1RM OHSThen, 6 x 3 OHS @ ?2:00 rest between setsThen:Ring Dip/Box Jump Ladder @ 28” box10 – 1/1-10Then:Practice KB Snatch Cool DownAthletes: Seth, Ian, Lindsay, Michael
Power + Strength Endurance 10:00 warm up row/bike/jog 3×5 wall squats 2×10 shoulder openers 3×5 SOTS then – 1-10-1 burpee ladder then- tail pipe 6x250m row; hold KB in FR during rest (rest as long as row effort) then – 1-10-1 KTE ladder
Strength Warm up 10:00 Ski Erg 3 x 5 wall squats 3 x 8 Strict press 3 x 8 shoulder openers 3 x 8 Goblet Squats @40#, 50#, 60# KB 3 x 5 Squat Jumps 3 x 5 Tuck Jumps Work up to 2RM Front Squat Then: 2x FS @ 80%1RM + 5x Box Jump […]
Power Endurance Warm up 10min jog 3×5 wall squats 3×8 goblet squats 2×8 push press 2×15 ball slams 3×5 squat jumps + tuck jumps 2×10 shoulder openers then – Short circuit… 20 ball slams + 1:00 mountain climbers + 250m row C2 + 90sec rest x4 rounds then – 5x Lunge + 5x Push Press […]
Exciting News for all Ripple Effect and Carbondale athletes. We at Ripple Effect have partnered up with Lalo Tactical to bring you the best gym and training shoes out there. By now most people understand the value of good footwear for all activities. The gym is the same. Running shoes typically elevate the heal to […]
Power Endurance Warm up: 10:00 row/bike/ski 3×5 wall squats 2×10 shoulder openers 3×5 cuban press 10x Y’s, pull downs, 90/90s on cross over symmetry bands 3×6 goblet squats 3×10 push ups Then: 50x Pull-up Strict, Dead Hang, NO KIP Then: 10x Goblet Squat @ 70# + 2x (30sec Work/30sec Active Rest) Row @ >165m per […]