plank

WEEK 3 - PUSH PRESS

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Alyssa, Kevin, and Evette grinding through a gruelling upper body workout.

Push press 5x8 @ 70%
* 3 minute rest max between sets

AMRAP 14 minutes
10 ab wheels
45 sec weighted plank hold
20m plank walk
10 DB push press
30 sec overhead DB hold
** use the same DBs as push press

WEEK 12 - CONDITIONING

Eddy and a classy Julianne getting some squats in on a humid evening

Eddy and a classy Julianne getting some squats in on a humid evening

MERCURY I

3 rounds (8 min cap)
200m run
20 KB swings
10 burpees
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 strict pull-ups
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 box jumps
10 DB power snatches (5/arm)

MERCURY II

3 rounds (8 min cap)
200m run
20 KB swings
10 up downs
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 pull-up negatives or ring rows
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 step ups
10 DB power snatches (5/arm)

WEEK 11 - SHOULDER PRESS

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Cari, Mel, and Eddy pushing out a 2k row with burpees thrown in the mix

Shoulder press 3x2 @ 90%

4 rounds
45 seconds work / 15 seconds rest
V-sit battle ropes
Plank
Dead bugs

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