crunch

WEEK 1 - SHOULDER PRESS

Shoulder press 3x8 @ 60%

5 rounds
15 crunches
15 reverse sit-ups
15 hollow rocks
15 sec hanging L-sit
15 side plank crunches (one side)
15 side plank crunches (other side)

Jan 31 2019

Julianne with a KB lunge pass through while Andrew falls behind. Hahaha

Julianne with a KB lunge pass through while Andrew falls behind. Hahaha

Push press 4x6 @ 70%

4 rounds
30 seconds work / 15 seconds rest
A1. Crunches
A2. Knees to elbows
B1. Side plank (one side)
B2. Side plank (other side)

Jan 24 2019

A little early morning row to start off your day

A little early morning row to start off your day

Push press 6x8 @ 65%

1 minute each exercise (10 sec transition)
Knees to elbows
Plank hold
Crunches
Dead bugs
V-crunch on bench
Side plank
Side plank
Landmine twist
Uneven farmer's carry
Hollow hold

WEEK 9 - SQUAT

Nothing like getting some box jumps in first thing in the morning

Nothing like getting some box jumps in first thing in the morning

Pause squat 4x4 @ 80%
Then
Squat 2x4-5 @ 80%

AMRAP 10 minutes
5 lunge squat box jumps
40m sprint
10 squat jumps *full depth*
10 crunches

WEEK 7 - CONDITIONING

Colby working off all of that delicious food he ate during his European trip.

Colby working off all of that delicious food he ate during his European trip.

MERCURY I

Minutes 00:00 - 05:00
12 cal row
12 box jumps
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 burpees
20 cross mountain climbers (10/side)

MERCURY II

Minutes 00:00 - 05:00
12 cal row
12 step-ups
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 up downs
20 mountain climbers (10/side)

WEEK 12 - PUSH PRESS

Some floor action during a chest and tricep burner

Some floor action during a chest and tricep burner

Push press 3x5 @ 85%

Tabata - 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
Crunches
Plank reach throughs
Double hand landmine presses
Landmine twists

5 Ways to Stick to Our Diet When Our Family Rejects It

WEEK 16 - SHOULDER PRESS

Eddie, Michelle, and Julie all getting it done on the rower

Eddie, Michelle, and Julie all getting it done on the rower

Shoulder press 2x1-2 @ 95%
OR
Shoulder press 5x5 @ 75-80%

AMRAP 12 minutes
5 DB shoulder press
5 DB push press
5 DB power/push jerk
10 crunches
10 knees to elbows
10 ab wheel rollouts

Finish Your Deadlift Upright