duck walk

WEEK 6 - CONDITIONING

Some bench press action from Monday’s bench press ladder

Some bench press action from Monday’s bench press ladder

MERCURY I

AMRAP 12 minutes
250m row
100m no feet row
10m weighted bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 strict pull-ups
5 hand release push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
20m duck walk
30 jumping jacks

MERCURY II

AMRAP 12 minutes
250m row
100m no feet row
10m weighted bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 pull-up negatives
5 hand release push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
20m duck walk
30 jumping jacks

MERCURY III

AMRAP 12 minutes
250m row
100m no feet row
10m bear crawl
Rest 3 minutes

AMRAP 12 minutes
3 ring rows
5 push-ups
7 KB swings
Rest 3 minutes

AMRAP 12 minutes
100m run
10 burpees
30 sec weighted wall sit
30 jumping jacks

WEEK 7 - FRONT SQUAT

Addie, Nicki, Payton, and Andrew during some Tabata Arnold presses

Addie, Nicki, Payton, and Andrew during some Tabata Arnold presses

Front squat 5x5 @ 75-80%

AMRAP 12 minutes
Forward lunge (weight optional for the lunges)
Backward lunge
Side lunge
20m duck walk
20m burpee broad jump

*For the lunges you will lunge forward with one foot then the other. You will lunge backwards with one foot then the other. Then you will lunge to one side then the other.*

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WEEK 7 - SQUAT

Payton, Syd, Corey, Val, Jennie, Heather, and Curtis starting yesterday's workout with some manmakers.

Payton, Syd, Corey, Val, Jennie, Heather, and Curtis starting yesterday's workout with some manmakers.

Squat 5x5 @ 75 - 80%

AMRAP 15 minutes
20 KB swings
20m duck walk
20m bear crawl
40m sprint
10 burpees

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WEEK 6 - SQUATS

Catherine and Shannon supposedly are miming a tire pull. It looks more like fishing to me.

Catherine and Shannon supposedly are miming a tire pull. It looks more like fishing to me.

Squat 5x5 @ 75%

AMRAP 3 minutes
8 front squats
5 Bulgarian squats each leg
Rest 1 minute

AMRAP 3 minutes
10 front rack step-ups per leg
8 front squats
Rest 1 minute

3 minute clock
1 minute plank hold
2 minute max rep ball slams
Rest 1 minute

AMRAP 3 minutes
20m duck walk
20m bear crawl
20m jog
***Use 25 - 30% of your back squat for front squats***


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