plank

WEEK 10 - SHOULDER PRESS

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Shoulder press 3x3 @ 85%

4 rounds
45 seconds work / 15 seconds rest
3-way explosive landmine presses
Banded landmine twists
V-crunch
Plank (weight optional)

WEEK 6 - SHOULDER PRESS

06:30 crew starting the day off with some Cossack squats

06:30 crew starting the day off with some Cossack squats

Shoulder press 4x5-6 @ 72.5%

AMRAP 12 minutes
5 seated plate raises to twist
10 Russian twists
30 sec side plank (one side)
30 sec side plank (other side)
30 sec plank (weight optional but encouraged)

WEEK 6 - BENCH PRESS

A determined 09:30 class rowing hard

A determined 09:30 class rowing hard

Pause bench press 4x5-6 @ 72.5%
* 4 second pause on chest

MERCURY I

4 rounds (12 min cap)
10 manmakers
10 burpees
10m plank walk forwards
10m plank walk backwards

MERCURY II

4 rounds (12 min cap)
10 push-ups
10 DB rows
10 up downs
40 sec plank hold

WEEK 5 - CONDITIONING

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

MERCURY I

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
40 double unders
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

MERCURY II

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
120 single skips
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

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 - SHOULDER PRESS

Tara with some front rack goblet lunges

Tara with some front rack goblet lunges

Shoulder press 4x8 @ 60%

4 rounds
45 seconds work / 15 seconds rest
Seated DB shoulder press
* Must be seated on the floor
Weighted plank hold
Ab wheel
Dead bug

WEEK 1 - CONDITIONING

Alexis’ grandmother is stronger than yours!

Alexis’ grandmother is stronger than yours!

MERCURY I

AMRAP 12 minutes
10 DB power cleans
10 box jumps
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 burpees
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 knees to elbows
30 sec plank
120m run

MERCURY II

AMRAP 12 minutes
10 DB power cleans
10 step ups
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 up downs
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 hanging knee raises
30 sec plank
120m run

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 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