hollow rock

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

Mar 04 2019

The morning crew getting their row on

The morning crew getting their row on

Tempo bench press 4x5 @ 75% 3-1-0-1
Then
Bench press (no tempo) 1x8 @ 65%

MERCURY I

AMRAP 10 minutes
2 strict pull-ups
4 push-ups
6 DB floor press
8 hollow rocks

MERCURY II

AMRAP 10 minutes
2 pull-up negatives
4 push-ups
6 DB floor press
8 hollow rocks

MERCURY III

AMRAP 10 minutes
2 ring rows
4 kneeling push-ups
6 DB floor press
8 hollow rocks

Feb 26 2019

Rockin’ some hollow rocks

Rockin’ some hollow rocks

MERCURY I

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY II

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 band assisted pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY III

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 ring rows
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

Feb 07 2019

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Push press 5x6 @ 70%

The time it takes you to do your 20m plank walk, that is the amount of time you have to do as many reps as possible for the ab movement proceding the plank walk. Once you've completed the ab wheel you start back at the top.
* For example, if it takes you 30 seconds to do the plank walk, you have 30 seconds to do as many knees to elbows as possible. If your next plank walk takes 25 seconds, then you have 25 seconds to complete as many Russian twists as possible. *

"WILBY"

MERCURY I

10 minute clock
20m plank walk
Knees to elbows
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel

MERCURY II

10 minute clock
20m plank walk
Hanging knee raises
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel

Jan 30 2019

Some snow shovelling in dry conditions

Some snow shovelling in dry conditions

Tempo front squats 4x5 @ 70% 3-1-0-1
*or @ 55 - 60% of squat

MERCURY I

4 rounds (12 min clock)
20 KB deadlift
10 KB swings
20m KB lunge pass throughs
10 hollow rocks

MERCURY II

4 rounds (12 min clock)
20 KB deadlift
10 KB swings
20m walking lunges
10 hollow rocks