bear crawl

WEEK 2 - DEADLIFT

Mel and Andrew balancing some weight during bear crawls

Mel and Andrew balancing some weight during bear crawls

Pause deadlift 4x5 @ 65%
* 1 sec pause just below knees
3 min rest max between sets

AMRAP 14 minutes
10 front squats @ 35% deadlift 1RM
250m row
80m sprint
10m weighted bear crawl

WEEK 11 - CONDITIONING

April and the rest of the 09:30 crew with some KB lunges

April and the rest of the 09:30 crew with some KB lunges

MERCURY I

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY II

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 pull-up negatives
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY III

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 ring rows
5 push-ups
10 hanging knee raises
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 up downs

WEEK 6 - DEADLIFT

The dirty 09:30 working some abs yesterday

The dirty 09:30 working some abs yesterday

Tension pause deadlift 4x5 @ 72.5%

MERCURY I

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 strict pull-ups

MERCURY II

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 pull-up negatives

MERCURY III

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 ring rows

WEEK 4 - DEADLIFT

Tension pause deadlift 5x6 @ 62.5%

MERCURY I

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m single KB lunge
15 KB swings

MERCURY II

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m lunge
15 KB swings

Apr 05 2019

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-ups

MERCURY II

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-up negatives

MERCURY III

AMRAP 10 minutes
15 step ups
20m bear crawl
15 KB glute bridges (heavy)
10 ring rows

Mar 06 2019

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Tempo front squat 4x5 @ 75%
*or at 60 - 70% of squat*
Then
Front squat (no tempo) 1x8 @ 65%
*or at 50 - 60% of squat*

10 minute clock
30 squats @ 55%
With remaining time AMRAP
40m run
20m lunge
40m run
20m bear crawl

WEEK 6 - DEADLIFT

Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Pause deadlift 4x4 @ 75%
Then
Deadlift 2x6 @ 75%

MERCURY I

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY II

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY III

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

WEEK 4 - CONDITIONING

Ryan, Andrew, Lindsey, Susanna, and Michael with some no leg rowing

Ryan, Andrew, Lindsey, Susanna, and Michael with some no leg rowing

MERCURY I & II

21-15-9 (10 min cap)

Thrusters @ 20-25% deadlift

Burpee bar jump overs

Rest 3 minutes

4 rounds (10 min cap)

250m row

15 knees to elbows

10 burpee bar jump over rower

Rest 3 minutes

10 minute clock

10m bear crawl

1 burpee

10m bear crawl

2 burpees...

MERCURY III

21-15-9 (10 min cap)

DB thrusters

Burpees

Rest 3 minutes

4 rounds (10 min cap)

250m row

15 hanging knee raises

10 burpees

Rest 3 minutes

10 minute clock

10m bear crawl

1 burpee

10m bear crawl

2 burpees...

Tip: Choose Steak Over Chicken