DB hang power snatch

WEEK 5 - CONDITIONING

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

MERCURY I

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
40 double unders
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

MERCURY II

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
120 single skips
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

Mar 19 2019

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

MERCURY I

12 minute clock
3 rounds
15 wall balls
10 burpees
Remaining time:
Max calorie row

12 minute clock
5 rounds
10 DB hang power snatch (5/arm)
50 double unders
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 box jumps
12 knees to elbows

MERCURY II

12 minute clock
3 rounds
15 wall balls
10 up downs
Remaining time:
max calorie row

12 minute clock
5 rounds 10 DB hang power snatch (5/arm)
100 single skips
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 step ups
12 hanging knee raises

Feb 05 2019

The 6pm crew pushing through some plank up to renegade rows

The 6pm crew pushing through some plank up to renegade rows

MERCURY I

AMRAP 12 minutes
20m plank walk
20 sec plank hold
20m plank walk
20 DB hang power snatch
20 squats
Rest 3 minutes

AMRAP 12 minutes
100m arms only row
100m legs only row
200m row
15 wall balls
20 double unders
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean
40m DB run
10 burpees
10 knees to elbows

MERCURY II

AMRAP 12 minutes
20m plank walk
20 sec plank hold
20m plank walk
20 DB hang power snatch
20 squats
Rest 3 minutes

AMRAP 12 minutes
100m arms only row
100m legs only row
200m row
15 wall balls
40 single skips
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean
40m DB run
10 up downs
10 hanging knee raises

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* a little longer read but well worth it *

Jan 22 2019

Strict pull-ups and knees to elbows made for a tough combination yesterday.

Strict pull-ups and knees to elbows made for a tough combination yesterday.

MERCURY I

7 min clock
500m row
AMRAP remaining
7 burpees
7 DB push press
Rest 2 min
7 min clock
200m run
AMRAP remaining
10 wall balls
20 double unders
7 min clock
25 burpees
AMRAP remaining
1 suicide sprint
10 DB hang power snatch (5/arm)
Rest 2 min
7 min clock
30 hollow rocks
AMRAP remaining
10 KB swings
20s plank

MERCURY II

7 min clock
500m row
AMRAP remaining
7 up downs
7 DB push press
Rest 2 min
7 min clock
200m run
AMRAP remaining
10 wall balls
40 single skips
7 min clock
25 up downs
AMRAP remaining
1 suicide sprint
10 DB hang power snatch (5/arm)
Rest 2 min
7 min clock
30 hollow rocks
AMRAP remaining
10 KB swings
20s plank

WEEK 7 - CONDITIONING

Colby working off all of that delicious food he ate during his European trip.

Colby working off all of that delicious food he ate during his European trip.

MERCURY I

Minutes 00:00 - 05:00
12 cal row
12 box jumps
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 burpees
20 cross mountain climbers (10/side)

MERCURY II

Minutes 00:00 - 05:00
12 cal row
12 step-ups
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 up downs
20 mountain climbers (10/side)

WEEK 1 - CONDITIONING

Jordan crushing out some wall balls

Jordan crushing out some wall balls

3 rounds (18 min cap)
500m row
25 wall balls
25 burpees
50 double unders
Rest 3 minutes

AMRAP 18 minutes
20 DB hang power snatch (10/arm)
15 flutter kicks
10 pull-ups
5 renegade rows (per arm)

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WEEK 3 - CONDITIONING

A packed 16:45 session starting the workout with a 100m sprint

A packed 16:45 session starting the workout with a 100m sprint

10 minute clock
Row 2000m
*with the remaining time perform max double unders
Rest 2 minutes

4 rounds (10 min cap)
5 DB hang power snatch each arm
10 renegade rows
5 DB hang power snatch each arm
10 box jumps
Rest 2 minutes

12 minute clock
Death by burpees

Workout Strategy: Plan First, Then Execute

WEEK 9 - CONDITIONING

Shelley, Angie, Tara, and Amelia starting with some early morning prowlers

Shelley, Angie, Tara, and Amelia starting with some early morning prowlers

3 rounds (12 min cap)
80m prowler push
250m row
50 double unders
Rest 2 minutes

3 rounds (12 min cap)
25 wall balls
25 pull-ups
200m run
Rest 2 minutes

4-5 rounds (12 min cap)
20 DB hang power snatch (10/arm)
50m sprint
50 tire hits
50m sprint

Exercise Can Feel However You Want It To Feel