prowler

Apr 30 2019

Andrew’s best side?

Andrew’s best side?

MERCURY I

AMRAP 15 minutes
10 burpees
20m prowler sprint
30 double unders
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY II

AMRAP 15 minutes
10 burpees
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY III

AMRAP 15 minutes
10 up downs
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 step ups

Apr 09 2019

AMRAP 15 minutes
30 calorie air dyne
20m prowler low handle
30 KB swings
20 DB power cleans
Rest 3 minutes

AMRAP 15 minutes
14 DB shoulder press
10 calorie arms only row
14 DB power snatch (7/arm)
20 DB rows

Mar 29 2019

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 goblet squats

MERCURY II

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 squats

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 05 2019

MERCURY I

12 minute clock
50 burpees
Remaining time AMRAP
5 toes to bar
20 double unders
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-ups
5 DB power snatch (5/arm)

MERCURY II

12 minute clock
50 burpees
Remaining time AMRAP
5 knees to elbows
40 single skips
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-up negatives
5 DB power snatch (5/arm)

MERCURY III

12 minute clock
50 up downs
Remaining time AMRAP
5 hanging knee raises
40 single skips
Rest 3 minutes

12 minute clock
40 up downs
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 up downs
Remaining time AMRAP
20m prowler sprint
5 ring rows
5 DB power snatch (5/arm)

No article today

Feb 13 2019

Lindsey at the tail end of a burpee to DB power sntach

Lindsey at the tail end of a burpee to DB power sntach

Tempo front squat 5x6 @ 70% 3-1-0-1
* or at 55 - 60% of squat

MERCURY I

AMRAP 10 minutes
3 strict pull-ups
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

MERCURY II

AMRAP 10 minutes
3 strict banded pull-ups
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

MERCURY III

AMRAP 10 minutes
3 ring rows
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

Jan 08 2019

MERCURY I

30 min clock
2000m row
With the remaining time:
50 double unders
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY II

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY III

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 up downs

WEEK 14 - CONDITIONING

Kim and Emily enjoying a workout with their sons during the Move Your Bump program. Only $59.99 + HST! Every Monday, Wednesday, and Friday at noon!  CLICK HERE

Kim and Emily enjoying a workout with their sons during the Move Your Bump program. Only $59.99 + HST! Every Monday, Wednesday, and Friday at noon! CLICK HERE

MERCURY I

5 rounds (12 min cap)
7 strict pull-ups
15 burpees
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
20 double unders
* add 1 DB push press each round *

MERCURY II

5 rounds (12 min cap)
7 pull-up negatives
15 burpees
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
40 single skips
* add 1 DB push press each round *

MERCURY III

5 rounds (12 min cap)
7 ring rows
15 up downs
Rest 3 minutes

AMRAP 12 minutes
40m prowler push (high handles)
20 tire hits (10/side)
40m sprint
Rest 3 minutes

EMOM 12 minutes
1 DB push press*
40 single skips
* add 1 DB push press each round *