ab wheel

WEEK 3 - PUSH PRESS

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Push press 5x8 @ 70%
* 3 minute rest max between sets

AMRAP 14 minutes
10 ab wheels
45 sec weighted plank hold
20m plank walk
10 DB push press
30 sec overhead DB hold
** use the same DBs as push press

WEEK 2 - PUSH PRESS

Alyssa sprinting down the carpet with the prowler

Alyssa sprinting down the carpet with the prowler

Push press 4x10 @ 65%
* Rest 3 minutes max between sets

4 rounds
45 seconds work followed by 15 seconds rest
A1. Landmine presses
A2. DB push press
B1. Ab wheel
B2. V-crunch

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