WEEK 15 - PUSH PRESS

 A tough conditioning workout from Tuesday but these women KICKED ASS!!!

A tough conditioning workout from Tuesday but these women KICKED ASS!!!

Push press 2x1-2 @ 97.5%

4 rounds
45 seconds work / 15 seconds rest
A1. Side plank (one side)
A2. Side plank (other side)
B1. Double hand landmine press
B2. Suicide sprint

WEEK 15 - SQUAT

 Colby turning those shoulder into boulders with some landmine presses

Colby turning those shoulder into boulders with some landmine presses

Squat 2x1-2 @ 97.5%
Then
Squat 2x2-3 @ 90% of 97.5%
OR
Squat 5x5 @ 70 - 80%

MERCURY I

AMRAP 10 minutes
25 squats
15 box jumps
5 Pendlay rows @ 35% of squat

MERCURY II

AMRAP 10 minutes
25 squats
15 step ups
5 Pendlay rows @ 25 - 30% of squat

WEEK 15 - CONDITIONING

 The early morning crew getting their chest pump on

The early morning crew getting their chest pump on

AMRAP 12 minutes
80m sprint
15 KB swings
10 KB presses (5/arm)
Rest 3 minutes

AMRAP 12 minutes
250m row
20 KB row (10/arm)
15 knees to elbows
Rest 3 minutes

EMOM 12 minutes
1 DB power clean & press
3 burpees
2 DB power clean & press
3 burpees...
* Add 1 DB power clean and press each round *

WEEK 15 - BENCH PRESS

 Sue and Trevor with some plank pull throughs

Sue and Trevor with some plank pull throughs

Bench press 2x1-2 @ 97.5%
Then
Bench press 2x2-3 @ 90% of 97.5%
OR
Bench press 5x5 @ 70 - 80%

MERCURY I

AMRAP 8 minutes
3 strict pull-ups
6 DB flys
9 push-ups

MERCURY II

AMRAP 8 minutes
3 pull-up negatives
6 DB flys
9 push-ups

MERCURY III

AMRAP 8 minutes
3 ring rows
6 DB flys
9 kneeling push-ups

WEEK 14 - DEADLIFT

 Want to build strong shoulders? Ropes should be a part of the equation

Want to build strong shoulders? Ropes should be a part of the equation

Deadlift 2x1-3 @ 95%
Then
Deadlift 2x3-5 @ 90% of 95%

MERCURY I

AMRAP 10 minutes
5 power cleans @ 25% of deadlift
5 burpees
5 box jumps

MERCURY II

AMRAP 10 minutes
5 power cleans @ 20% of deadlift
5 burpees
5 box jumps

MERCURY III

AMRAP 10 minutes
5 power cleans @ 20% of deadlift
5 up downs
5 step ups

WEEK 14 - CONDITIONING

 Kim and Emily enjoying a workout with their sons during the Move Your Bump program. Only $59.99 + HST! Every Monday, Wednesday, and Friday at noon!  CLICK HERE

Kim and Emily enjoying a workout with their sons during the Move Your Bump program. Only $59.99 + HST! Every Monday, Wednesday, and Friday at noon! CLICK HERE

MERCURY I

5 rounds (12 min cap)
7 strict pull-ups
15 burpees
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
20 double unders
* add 1 DB push press each round *

MERCURY II

5 rounds (12 min cap)
7 pull-up negatives
15 burpees
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
40 single skips
* add 1 DB push press each round *

MERCURY III

5 rounds (12 min cap)
7 ring rows
15 up downs
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
40 single skips
* add 1 DB push press each round *

WEEK 14 - BENCH PRESS

 Lindsey, Shawna and Andrew with some low handle prowler pushes

Lindsey, Shawna and Andrew with some low handle prowler pushes

Bench press 2x1-3 @ 95%
Then
Bench press 2 x 3-4 @ 90% of 95%

Tabata
Push-ups
Renegade rows
DB floor press

WEEK 13 - DEADLIFT

 Starting the conditioning off this morning with some goblet squats

Starting the conditioning off this morning with some goblet squats

Deadlift 3x2-3 @ 90%
Then
Deadlift 2x5 @ 90% of 90%

MERCURY I

4 rounds (10 min cap)
15 goblet squats
15 goblet glute bridges
15 wall balls
80m run

MERCURY II

4 rounds (10 min cap)
15 squats
15 glute bridges
15 wall balls
80m run