mountain climber

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

Jan 15 2019

Jules and Jo working on building the triceps, shoulders and back

Jules and Jo working on building the triceps, shoulders and back

MERCURY I

00:00 - 02:00 Reverse walking lunge
02:00 - 04:00 Max KB swings
04:00 - 06:00 Max meter run
06:00 - 08:00 Max DB thrusters
08:00 - 10:00 Max pull-ups
10:00 - 12:00 Max cal row
12:00 - 14:00 DB shoulder press
14:00 - 16:00 Double unders
16:00 - 18:00 Box jumps
18:00 - 20:00 Box/bench dips
20:00 - 22:00 Hollow rocks
22:00 - 24:00 Knees to elbows
24:00 - 26:00 Renegade rows
26:00 - 28:00 Mountain climbers
28:00 - 30:00 Burpees

MERCURY II

00:00 - 02:00 Reverse walking lunge
02:00 - 04:00 Max KB swings
04:00 - 06:00 Max meter run
06:00 - 08:00 Max DB thrusters
08:00 - 10:00 Max ring rows
10:00 - 12:00 Max cal row
12:00 - 14:00 DB shoulder press
14:00 - 16:00 Single skips
16:00 - 18:00 Step ups
18:00 - 20:00 Box/bench dips
20:00 - 22:00 Hollow rocks
22:00 - 24:00 Hanging knee raises
24:00 - 26:00 Renegade rows
26:00 - 28:00 Mountain climbers
28:00 - 30:00 Up downs

WEEK 7 - CONDITIONING

Colby working off all of that delicious food he ate during his European trip.

Colby working off all of that delicious food he ate during his European trip.

MERCURY I

Minutes 00:00 - 05:00
12 cal row
12 box jumps
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 burpees
20 cross mountain climbers (10/side)

MERCURY II

Minutes 00:00 - 05:00
12 cal row
12 step-ups
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 up downs
20 mountain climbers (10/side)

WEEK 9 - CONDITIONING

Our Powerlifting Seminar starts tonight at 19:00. $109.99 + HST for ALL sessions. $49.99 + HST per individual lift.

Our Powerlifting Seminar starts tonight at 19:00. $109.99 + HST for ALL sessions. $49.99 + HST per individual lift.

4 rounds (12 min cap) 
20m prowler
20 tire hits
20m prowler
5 burpees
Rest 2 minutes

For time (12 min cap): 
500m row
25 KB swings
400m row
25 KB swings  
300m row
25 KB swings  
200m row
25 KB swings  
100m row
25 KB swings
Rest 2 minutes

AMRAP 12 minutes
1 DB curl each arm
1 renegade row each arm
1 mountain climber
1 mutant burpee
*Add 1 rep each round* 

Tip: The 4 Components To Recovery

WEEK 1 - SHOULDER PRESS

Addie, Julie, Nick, Steve, Katherine, and Nicki with some Spanish squats. Great accessory leg burner!

Addie, Julie, Nick, Steve, Katherine, and Nicki with some Spanish squats. Great accessory leg burner!

Shoulder press 4x8 @ 65%

4-5 rounds (6 min cap)
150m row
15 DB push press
Rest 2 minutes

AMRAP 6 minutes
2 mutant burpees
4 burpees
6 hollow rocks
8 mountain climbers

Five Hard Truths About Fat Loss That You Need To Hear

WEEK 6 - CONDITIONING

Shawna, Colby, and Morgan with some hang power cleans from Friday

Shawna, Colby, and Morgan with some hang power cleans from Friday

3 rounds (12 min cap)
400m run
15 burpees
15 mountain climbers
Rest 2 minutes

EMOM 12 minutes
5 pull-ups
10 push-ups
15 squats
Rest 2 minutes

AMRAP 12 minutes
100m farmers carry
100m sprint
15 hollow rocks
15 KB swings

Why I Broke Up With My Foam Roller

WEEK 3 - SHOULDERS/CONDITIONING AND ABS

Some burpee and DB thruster action during the 16:45 session.

Some burpee and DB thruster action during the 16:45 session.

4 rounds
45 seconds max effort row
30 seconds rest
45 seconds max reps DB push press
30 seconds rest

4 rounds - 1 minute at each station
V-crunch on bench
Mountain climbers
Suicide sprints
Plank
Rest

Adrenal Fatigue And The Athlete