front squat

WEEK 4 - SQUAT

Katherine, Shawna, and Jessica with some pause squats

Katherine, Shawna, and Jessica with some pause squats

Pause squat 1x6 @ 72.5%
* 1-sec pause
Then
Pause squat 4x6 @ 90% of your first set of 6
* No more than 3 minutes of rest between sets

MERCURY I

EMOM 12 minutes
1 burpee
3 front squats @ 35% squat
5 box jumps

MERCURY II

EMOM 12 minutes
1 up down
3 front squats
5 step-up

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

May 01 2019

Michelle sprinting with the prowler

Michelle sprinting with the prowler

Tempo front squat 2x1-2 @ 97.5% 3-1-0-1
*or at 80-90% of squat*
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
*or at 55-65% of squat*

5 rounds (12 min cap)
20 DB front squats
40m run
20 DB Romanian deadlifts
40m run

Apr 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

Apr 10 2018

Tempo front squat 3x3 @ 85% 3-1-0-1

4 rounds (12 minute cap)
6 DB front squats
12 lunges (6/leg)
* weight optional *
6 knees to elbows 2-0-2-0
12 DB Romanian deadlifts (6/leg)
* use DB from front squats *
6 squats @ 50% squat
12 squat jumps

Apr 03 2019

Michelle seems to be enjoying the wall sits this morning

Michelle seems to be enjoying the wall sits this morning

Tempo front squat 4x4 @ 80% 3-1-0-1
* or at 65 - 75% of squat *

MERCURY I

AMRAP 12 minutes
20m overhead KB lunge (switch hands after 10m)
80m run
30 sec KB wall sit
15 KB swings

MERCURY II

AMRAP 12 minutes
20m lunge
80m run
30 sec wall sit
15 KB swings

Mar 27 2019

Some Pendlay rows to help strengthen the upper back

Some Pendlay rows to help strengthen the upper back

Tempo front squat 3x4 @ 80% 3-1-0-1
* or at 65 - 75% of squat

MERCURY I

AMRAP 12 minutes
40m plate push
20m DB backward lunge
10 DB Romanian deadlifts
60m DB run

MERCURY II

AMRAP 12 minutes
40m plate push
20m backward lunge
10 DB Romanian deadlifts
60m DB run

Mar 20 2019

Tempo front squat 3x3 @ 80% 3-1-0-1
* or at 65 - 75% of squat

MERCURY I

4 rounds
20m weighted lunge
20 step-ups per leg
20m weighted run
20 squats
20 KB/DB glute bridges

MERCURY II

4 rounds
20m lunge
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges

MERCURY III

4 rounds
20 lunges (10/leg)
20 step-ups per leg
20m run
20 squats
20 KB/DB glute bridges