hollow hold

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 1 - SQUAT

Mel leading the pack during yesterday’s conditioning

Mel leading the pack during yesterday’s conditioning

Tempo squat 3x8 @ 60% 3-0-X-0
* 3 seconds down; NO pause; explode up; rest accordingly at the top

MERCURY I

AMRAP 12 minutes
20 overhead plate squats
20m broad jumps
20m walking lunge
20 sec hollow hold

MERCURY II

AMRAP 12 minutes
20 overhead DB squats
20m broad jumps
20m walking lunge
20 sec hollow hold

Apr 17 2019

Push press 3x3 @ 90%

MERCURY I

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 KB snatches (5/arm)
15 sec hollow hold
20 DB push press

MERCURY II

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 DB snatches (5/arm)
15 sec hollow hold
20 DB push press

Feb 21 2019

A family that trains together is a strong family!

A family that trains together is a strong family!

Push press 6x6 @ 70%

4 rounds each movement
45 sec of work followed be 15 sec of rest

MERCURY I

Hollow hold
Copenhagens - foot up (one side)
Ab wheel
Copenhagens - foot up (other side)

MERCURY II

Hollow hold
Copenhagens - foot down (one side)
Ab wheel
Copenhagens - foot down (other side)

MERCURY III

Hollow hold
Side plank crunch (one side)
Ab wheel
Side plank crunch (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

Jan 08 2019

MERCURY I

30 min clock
2000m row
With the remaining time:
50 double unders
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY II

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY III

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 up downs

Jan 03 2019

Some kettlebell work from yesterday

Some kettlebell work from yesterday

Push press 3x8 @ 65%

4 rounds
45 seconds work / 15 seconds rest
A1. Anterior/lateral deltoid raises
A2. Overhead plate hold
B1. Ab wheel
B2. Hollow hold

WEEK 11 - CONDITIONING

Our Move Your Bump ladies reclaiming their abs post-pregnancy. Come join our Move Your Bump program!

Our Move Your Bump ladies reclaiming their abs post-pregnancy. Come join our Move Your Bump program!

MERCURY I

Minutes 00:00 - 07:00
25 calorie row/air dyne
50 double unders
Minutes 07:00 - 14:00
5 strict pull-ups
10 DB push press
15 squats
Minutes 14:00 - 21:00
5 burpee wall balls
10 knees to elbows
15 sec hollow hold
Minutes 21:00 - 28:00
40m sprint
10 DB snatch (5/arm)
40m sprint
10 DB power cleans

MERCURY II

Minutes 00:00 - 07:00
25 calorie row/air dyne
100 single skips
Minutes 07:00 - 14:00
5 pull-up negatives
10 DB push press
15 squats
Minutes 14:00 - 21:00
5 burpee wall balls
10 knees to elbows
15 sec hollow hold
Minutes 21:00 - 28:00
40m sprint
10 DB snatch (5/arm)
40m sprint
10 DB power cleans

MERCURY III

Minutes 00:00 - 07:00
25 calorie row/air dyne
100 single skips
Minutes 07:00 - 14:00
5 ring rows
10 DB push press
15 squats
Minutes 14:00 - 21:00
5 up down wall balls
10 hanging knee raises
15 sec hollow hold
Minutes 21:00 - 28:00
40m sprint
10 DB snatch (5/arm)
40m sprint
10 DB power cleans

WEEK 9 - CONDITIONING

Ryan, Eddy, Jules and Youssef with some manmakers

Ryan, Eddy, Jules and Youssef with some manmakers

MERCURY I

AMRAP 10 minutes
5 DB power snatch
10 box jumps
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 knees to elbows
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
30 double unders

MERCURY II

AMRAP 10 minutes
5 DB power snatch
10 step ups
15 sec hollow hold
Rest 2 min

AMRAP 10 minutes
250m row
40m prowler push
15 hanging knee raises
Rest 2 min

AMRAP 10 minutes
10 ball slams
20 sec plank hold
60 single skips