hollow rock

WEEK 14 - SHOULDER PRESS

Andrew and Janet with some slam balls during yesterday’s conditioning

Andrew and Janet with some slam balls during yesterday’s conditioning

Shoulder press 1RM
OR
Shoulder press 3RM
OR
Shoulder press 5x5 @ 80%
OR
Shoulder press 10x10 @ 60%

12 minute clock
Odd Rounds
5 DB push press (heavy)
10 DB rows (same DBs as push press)
5 burpees

Even Rounds
10 hollow rocks
10 Russian twists
10 plank ups

WEEK 12 - CONDITIONING

Eddy and a classy Julianne getting some squats in on a humid evening

Eddy and a classy Julianne getting some squats in on a humid evening

MERCURY I

3 rounds (8 min cap)
200m run
20 KB swings
10 burpees
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 strict pull-ups
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 box jumps
10 DB power snatches (5/arm)

MERCURY II

3 rounds (8 min cap)
200m run
20 KB swings
10 up downs
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 pull-up negatives or ring rows
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 step ups
10 DB power snatches (5/arm)

WEEK 6 - CONDITIONING

Kevin with some mapmakers

Kevin with some mapmakers

For time (10 min cap)
Row 1000m
50 wall balls
50 KB swings
Rest 3 minutes

3 rounds (10 min cap)
400m run
25 ball slams
Rest 3 minutes

3 rounds (10 min cap)
20 DB thrusters
15 calorie air dyne
10 hollow rocks

WEEK 4 - SHOULDER PRESS


This video was attached to the article yesterday. It's such a powerful video I decided to share it. Worth the watch!
Shoulder press 6x8 @ 60%

Tabata -- 8 rounds of each movement 20 seconds work / 10 seconds rest
A1. Hollow rock
A2. V-crunch
B1. Copenhagens (one side)
B2. Copenhagens (other side)

WEEK 1 - SHOULDER PRESS

Shoulder press 3x8 @ 60%

5 rounds
15 crunches
15 reverse sit-ups
15 hollow rocks
15 sec hanging L-sit
15 side plank crunches (one side)
15 side plank crunches (other side)

Apr 04 2019

Push press 3x4 @ 82.5%

MERCURY I

AMRAP 4 minutes
3 DB push press
3 burpees

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes for distance
Plank walk

MERCURY II

AMRAP 4 minutes
3 DB push press
3 up downs

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes clock
Plank hold

Mar 19 2019

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

MERCURY I

12 minute clock
3 rounds
15 wall balls
10 burpees
Remaining time:
Max calorie row

12 minute clock
5 rounds
10 DB hang power snatch (5/arm)
50 double unders
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 box jumps
12 knees to elbows

MERCURY II

12 minute clock
3 rounds
15 wall balls
10 up downs
Remaining time:
max calorie row

12 minute clock
5 rounds 10 DB hang power snatch (5/arm)
100 single skips
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 step ups
12 hanging knee raises

Mar 07 2019

Julie blasting down the carpet during yesterday’s leg burner

Julie blasting down the carpet during yesterday’s leg burner

Push press 4x5 @ 75%
Then
Push press 1x8 @ 65%

MERCURY I

AMRAP 7 minutes
A1. Weighted plank hold x 30 sec
A2. 10 hollow rocks
AMRAP 7 minutes
B1. 10 ab wheels
A2. Hanging l-sit hold x 20 sec

MERCURY II

AMRAP 7 minutes
A1. Weighted plank hold x 30 sec
A2. 10 hollow rocks
AMRAP 7 minutes
B1. 10 ab wheels
A2. Hanging knee raise hold x 20 sec