goblet squat

Mar 29 2019

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 goblet squats

MERCURY II

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 squats

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

Feb 15 2019

Deadlift 2x5 @ 80%
Then
Deadlift 2x6 @ 75%

MERCURY I

AMRAP 12 minutes
30 sec goblet wall sit
15 goblet squats
10m lunge
10m broad jump
10 box jumps

MERCURY II

AMRAP 12 minutes
30 sec goblet wall sit
15 goblet squats
10m lunge
10m broad jump
10 box jumps

Jan 25 2019

THIS SATURDAY! TWO WORLDS COLLIDE FOR ONE GREAT WORKOUT!

THIS SATURDAY! TWO WORLDS COLLIDE FOR ONE GREAT WORKOUT!

Deadlift 6x6 @ 70%

MERCURY I

AMRAP 12 minutes
50 double unders
40m run
30 KB swings
20 goblet squats
10 strict pull-ups

MERCURY II

AMRAP 12 minutes
100 single skips
40m run
30 KB swings
20 goblet squats
10 pull-up negatives

MERCURY III

AMRAP 12 minutes
100 single skips
40m run
30 KB swings
20 squats
10 ring rows

Jan 02 2019

This little apparatus will be used a lot today!

This little apparatus will be used a lot today!

Front squat 3x6 @ 70% or 55-60% of squat

MERCURY I

AMRAP 12 minutes
15 goblet squats
30 sec goblet wall sit
20m goblet walking lunge
80m run

MERCURY II

AMRAP 12 minutes
15 squats
30 sec wall sit
20m walking lunge
80m run

WEEK 13 - DEADLIFT

Starting the conditioning off this morning with some goblet squats

Starting the conditioning off this morning with some goblet squats

Deadlift 3x2-3 @ 90%
Then
Deadlift 2x5 @ 90% of 90%

MERCURY I

4 rounds (10 min cap)
15 goblet squats
15 goblet glute bridges
15 wall balls
80m run

MERCURY II

4 rounds (10 min cap)
15 squats
15 glute bridges
15 wall balls
80m run

WEEK 11 - SQUAT

Pause squat 4x3 @ 85%
Then
Squat 2x5 @ 90% of 85%

MERCURY I

AMRAP 10 minutes
8 lunge to box jumps
8 goblet squats
8 KB swings
8 V-crunches

MERCURY II

AMRAP 10 minutes
8 lunges (per leg)
8 box jumps
8 goblet squats
8 KB swings
8 V-crunches

MERCURY III

AMRAP 10 minutes
8 lunge to step ups
8 squats
8 KB swings
8 V-crunches

WEEK 2 - SQUAT

Jules showing us that she trains hard from time to time. LOL

Jules showing us that she trains hard from time to time. LOL

Pause squat 3x5 @ 65%

Squat 2x8 @ 65%

MERCURY I & II

AMRAP 14 minutes

6 KB single leg deadlift

6 KB swing

6 KB clean

6 goblet squats

MERCURY III

AMRAP 14 minutes

6 KB deadlift

6 KB swing

6 DB clean

6 squats

How Not To Suck As A Training Partner