bear crawl

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

WEEK 13 - DEADLIFT

Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Pause deadlift 1x1 @ 90%
Deadlift 1x2 @ 90%
OR
Deadlift 5x5 @ 75-80%

M I - M II
3 rounds (12 min cap)
20m plate push
20m walking lunge
20m bear crawl
20 squats

MERCURY III
3 rounds (12 min cap)
20m prowler push
20 lunges total
40m sprint
20 squats

No One Can Tell You How To Live

WEEK 9 - SQUAT

Julianne and Rachel with some DB hang power snatches

Julianne and Rachel with some DB hang power snatches

* You will notice we have started posting modified versions of workouts today. From here on out there will always be 2 versions/options. As well, we understand that not everyone has a max effort lift (1RM, 3RM, 5RM). We will indicate what the set should feel like under the lift. *

Pause squat 4x5 @ 75%
* The effort put into the lift should feel about a 7 - 8/10. Meaning you should be able to squat 2 - 3 more reps after your final rep. *

AMRAP 12 minutes
200m plate run
20m walking lunge with a plate
20m bear crawl
20m broad jump

MODIFIED:
AMRAP 12 minutes
200m run
20m walking lunge or 20 squats
20m bear crawl
20m squat jump and step forward 2-3 steps

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