ab wheel

WEEK 10 - CONDITIONING

The birthday girl, Tara, leading the pack on a special birthday workout

The birthday girl, Tara, leading the pack on a special birthday workout

MERCURY I

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
20 double unders
15 burpees
30 double unders
10 ab wheel rollouts
40 double unders

MERCURY II

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
60 single skips
15 burpees
90 single skips
10 ab wheel rollouts
120 single skips

WEEK 8 - SHOULDER PRESS

A little Canada Day action with a small crew

A little Canada Day action with a small crew

Shoulder press 5x5 @ 75%

MERCURY I

AMRAP 15 minutes
15 push press with todays's 75%
15 barbell roll outs
15 calorie row
15 knees to elbows

MERCURY II

AMRAP 15 minutes
15 push press with todays's 75%
15 ab wheel roll outs
15 calorie row
15 hanging knee raises

WEEK 5 - BENCH PRESS

Shawna, Katherine, and Tara with some bear crawls

Shawna, Katherine, and Tara with some bear crawls

Pause bench press 4x6 @ 70%
* 4 second pause on chest

MERCURY I

AMRAP 12 minutes
10 explosive ball push-ups
10 strict pull-ups
10 bicep curls
10 ab wheels

MERCURY II

AMRAP 12 minutes
10 explosive push-ups
10 pull-up negatives
10 bicep curls
10 ab wheels

MERCURY III

AMRAP 12 minutes
10 push-ups
10 ring rows
10 bicep curls
10 ab wheels

WEEK 2 - SHOULDER PRESS

Tara with some front rack goblet lunges

Tara with some front rack goblet lunges

Shoulder press 4x8 @ 60%

4 rounds
45 seconds work / 15 seconds rest
Seated DB shoulder press
* Must be seated on the floor
Weighted plank hold
Ab wheel
Dead bug

Mar 07 2019

Julie blasting down the carpet during yesterday’s leg burner

Julie blasting down the carpet during yesterday’s leg burner

Push press 4x5 @ 75%
Then
Push press 1x8 @ 65%

MERCURY I

AMRAP 7 minutes
A1. Weighted plank hold x 30 sec
A2. 10 hollow rocks
AMRAP 7 minutes
B1. 10 ab wheels
A2. Hanging l-sit hold x 20 sec

MERCURY II

AMRAP 7 minutes
A1. Weighted plank hold x 30 sec
A2. 10 hollow rocks
AMRAP 7 minutes
B1. 10 ab wheels
A2. Hanging knee raise hold x 20 sec

Feb 21 2019

A family that trains together is a strong family!

A family that trains together is a strong family!

Push press 6x6 @ 70%

4 rounds each movement
45 sec of work followed be 15 sec of rest

MERCURY I

Hollow hold
Copenhagens - foot up (one side)
Ab wheel
Copenhagens - foot up (other side)

MERCURY II

Hollow hold
Copenhagens - foot down (one side)
Ab wheel
Copenhagens - foot down (other side)

MERCURY III

Hollow hold
Side plank crunch (one side)
Ab wheel
Side plank crunch (other side)

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 03 2019

Some kettlebell work from yesterday

Some kettlebell work from yesterday

Push press 3x8 @ 65%

4 rounds
45 seconds work / 15 seconds rest
A1. Anterior/lateral deltoid raises
A2. Overhead plate hold
B1. Ab wheel
B2. Hollow hold