prowler

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

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