lunge

WEEK 5 - CONDITIONING

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

MERCURY I

AMRAP 15 minutes
400m run
20m lunge
15 burpees
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
30 double unders
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
10 double unders

MERCURY II

AMRAP 15 minutes
400m run
20m lunge
15 up downs
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
60 single skips
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
20 single skips

WEEK 2 - SQUAT

Andrew sprinting with the prowler

Andrew sprinting with the prowler

Pause squat 4x5 @ 65%
* 2-sec pause

Tabata - 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Wall balls
A2. Sprint
B1. Box jumps
B2. Lunges

WEEK 13 - DEADLIFT

Lindsey leading the morning crew off of the air dyne

Lindsey leading the morning crew off of the air dyne

Tension pause deadlift 2x1-2 @ 95%
OR
Tension pause deadlift 5x5 @ 75 - 80%

For time (15 min cap)
25 calorie air dyne
20 lunges (total)
15 DB front squats (heavy)
10 DB power cleans (same weight as front squats)

20 calorie air dyne
16 lunges (total)
12 DB front squats (heavy)
8 DB power cleans (same weight as front squats)

15 calorie air dyne
12 lunges (total)
9 DB front squats (heavy)
6 DB power cleans (same weight as front squats)

10 calorie air dyne
8 lunges (total)
6 DB front squats (heavy)
4 DB power cleans (same weight as front squats)

5 calorie air dyne
4 lunges (total)
3 DB front squats (heavy)
2 DB power cleans (same weight as front squats)

WEEK 12 - SQUAT

Josh with some push-ups from yesterday’s arm blaster

Josh with some push-ups from yesterday’s arm blaster

Tempo squat 2x2 @ 92.5% 3-0-X-0

MERCURY I

AMRAP 12 minutes
50 squats
40m run
30 burpees
20m lunge
10 ball slams

MERCURY II

AMRAP 12 minutes
50 squats
40m run
30 up downs
20m lunge
10 ball slams

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