Russian twist

WEEK 14 - SHOULDER PRESS

Andrew and Janet with some slam balls during yesterday’s conditioning

Andrew and Janet with some slam balls during yesterday’s conditioning

Shoulder press 1RM
OR
Shoulder press 3RM
OR
Shoulder press 5x5 @ 80%
OR
Shoulder press 10x10 @ 60%

12 minute clock
Odd Rounds
5 DB push press (heavy)
10 DB rows (same DBs as push press)
5 burpees

Even Rounds
10 hollow rocks
10 Russian twists
10 plank ups

WEEK 6 - SHOULDER PRESS

06:30 crew starting the day off with some Cossack squats

06:30 crew starting the day off with some Cossack squats

Shoulder press 4x5-6 @ 72.5%

AMRAP 12 minutes
5 seated plate raises to twist
10 Russian twists
30 sec side plank (one side)
30 sec side plank (other side)
30 sec plank (weight optional but encouraged)

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

Feb 07 2019

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Push press 5x6 @ 70%

The time it takes you to do your 20m plank walk, that is the amount of time you have to do as many reps as possible for the ab movement proceding the plank walk. Once you've completed the ab wheel you start back at the top.
* For example, if it takes you 30 seconds to do the plank walk, you have 30 seconds to do as many knees to elbows as possible. If your next plank walk takes 25 seconds, then you have 25 seconds to complete as many Russian twists as possible. *

"WILBY"

MERCURY I

10 minute clock
20m plank walk
Knees to elbows
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel

MERCURY II

10 minute clock
20m plank walk
Hanging knee raises
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel

Jan 29 2019

MERCURY I

15 min clock
50 snow shovels
AMRAP
5 strict pull-ups
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
100 double unders
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY II

15 min clock
50 snow shovels
AMRAP
5 pull-up negatives
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 sinlge skips
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY III

15 min clock
50 snow shovels
AMRAP
5 ring rows
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 single skips
12 wall balls
AMRAP
10 up downs
10 step up per leg
10 DB push press

WEEK 2 - PUSH PRESS

Push press 4x8 @ 65%

4 rounds - 1 minute each movement

Overhead plate hold

Plank

Russian twists

Front rack KB/DB march* (heavy)

* March in place. No walking.

What Is Your Intent? Reminding Yourself Why You Do What You Do