lunge

WEEK 4 - DEADLIFT

Tension pause deadlift 5x6 @ 62.5%

MERCURY I

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m single KB lunge
15 KB swings

MERCURY II

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m lunge
15 KB swings

WEEK 3 - DEADLIFT

Evette with some rotational side plank landmines

Evette with some rotational side plank landmines

Tension pause deadlift 5x6 @ 62.5%

3 rounds (12 min cap)
200m run
40m prowler sprint low handles
* If your sprint turns into a walk it is too heavy
20m lunge
45 sec plank

WEEK 2 - SQUAT

Lindsey and Ryan with some renegade rows

Lindsey and Ryan with some renegade rows

Tempo squat 4x8 @ 60% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
20m front rack KB lunge (switch hands after 10m)
15 KB swings
200m run
15 box jumps

MERCURY II

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 box jumps

MERCURY III

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 step ups

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 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

Mar 13 2019

Tempo Front Squats 5x5 @ 75% 3-1-0-1
* or @ 60-70% squat *

MERCURY I

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 Bulgarian squats (5/leg)
5 lateral paralette jump overs
10 cal row
20m run

MERCURY II

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 staionary lunges (5/leg)
5 high knee step overs
10 cal row
20m run

Mar 06 2019

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Shawna, Mel, Lindsey and Andrew at the beginning of Fran

Tempo front squat 4x5 @ 75%
*or at 60 - 70% of squat*
Then
Front squat (no tempo) 1x8 @ 65%
*or at 50 - 60% of squat*

10 minute clock
30 squats @ 55%
With remaining time AMRAP
40m run
20m lunge
40m run
20m bear crawl

Feb 22 2019

Deadlift 3x5 @ 80%
Then
Deadlift 2x6 @ 70%

MERCURY I

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 DB/KB pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY II

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY III

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 lunges each leg*
* must do all 10 lunges on one side before switching to the other side *