dead bug

WEEK 11 - SHOULDER PRESS

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Shoulder press 3x2 @ 90%

4 rounds
45 seconds work / 15 seconds rest
V-sit battle ropes
Plank
Dead bugs

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

Feb 27 2019

The early morning crew with some DB power clean and presses

The early morning crew with some DB power clean and presses

Tempo front squat 3x5 @ 75%
* or at 60 - 70% of squat *
Then
Front squat 2x8 @ 65%
* or at 50 - 60% of squat *

MERCURY I

AMRAP 12 minutes
15 goblet squats
10 goblet step ups (KB remains at your side)
25 double unders
20 dead bug w/ KB/DB pullover

MERCURY II

AMRAP 12 minutes
15 goblet squats
10 goblet step ups (KB remains at your side)
50 single skips
20 dead bug w/ KB/DB pullover

MERCURY III

AMRAP 12 minutes
15 squats
10 step ups
50 single skips
20 dead bug w/ KB/DB pullover

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 16 - PUSH PRESS

Levi may have rowed an 18-minute 500m but it’s a start!

Levi may have rowed an 18-minute 500m but it’s a start!

Push press 1RM OR
Push press 5RM OR
Push press 5x5 @ 75-80% OR

4 rounds each movement -- 45 sec work / 15 sec rest
A1. Dead bug
A2. Plank
B1. Landmine twist
B2. Transverse abdominis

WEEK 6 - PUSH PRESS

Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Push press 4x6 @75%

MERCURY I

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY II

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY III

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE