ab wheel

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

WEEK 9 - PUSH PRESS

In honour of our former and active military members, we would like to extend our appreciation to them, and their families, by offering a FREE week of training! November 5th until the 10th!!!  Contact us !

In honour of our former and active military members, we would like to extend our appreciation to them, and their families, by offering a FREE week of training! November 5th until the 10th!!! Contact us!

Push press 5x4-5 @ 80%

4 rounds -- 45 sec work / 15 sec "rest"
DB push press
Ab wheel rollouts
Row max calories
Plank

WEEK 8 - BENCH PRESS

Some landmine twists to fire up the core

Some landmine twists to fire up the core

Pause bench press 3x4 @ 80%
Then
Bench press 2x5 @ 80%

MERCURY I

AMRAP 6 minutes
10 diamond push-ups
5 ab wheels
AMRAP 6 minutes
20 banded pressdowns
10 DB curls

MERCURY II

AMRAP 6 minutes
10 push-ups
5 ab wheels
AMRAP 6 minutes
20 banded pressdowns
10 DB curls

MERCURY III

AMRAP 6 minutes
10 kneeling push-ups
5 ab wheels
AMRAP 6 minutes
20 banded pressdowns
10 DB curls

WEEK5 - BENCH PRESS

Today marks 5 years in the books! Thank you to everyone who has allowed me to help them get stronger and healthier! Without you this wouldn’t happen!

Today marks 5 years in the books! Thank you to everyone who has allowed me to help them get stronger and healthier! Without you this wouldn’t happen!

Pause bench press 4x4 @ 70%
Then
Bench press 2x8

MERCURY I
3 rounds (6 min cap)
7 strict pull-ups
10 strict knees to elbows
3-4 rounds
10 push-ups
10 ab wheel rollouts

MERCURY II
3 rounds (6 min cap)
7 pull-up negatives
10 knees to elbows
3-4 rounds
10 push-ups
10 ab wheel rollouts

MERCURY III
3 rounds (6 min cap)
7 ring rows
10 hanging knee raises
3-4 rounds
10 kneeling push-ups
10 ab wheel rollouts

WEEK 1 - PUSH PRESS

Mike and Paul pushing each other to the limits

Mike and Paul pushing each other to the limits

Push press 4x8 @ 65%

Tabata
A1. DB anterior deltoid raise
A2. DB lateral deltoid raise
B1. Ab wheel rollout
B2. Hollow hold

12 Lessons My Shoulder Injury Taught Me
(#7 is what I preach!)