squat

WEEK 6 - SQUAT

Andrew and Shawna burning up some calories on the air dyne

Andrew and Shawna burning up some calories on the air dyne

Tempo squat 4x5-6 @ 72.5% 3-0-X-0

MERCURY I

4 rounds (12 min cap)
10 DB/KB Cossack squats (5/side)
100m sprint
10m DB/KB lunge pass through (forward)
10m DB/KB lunge pass through (backward)
100m sprint
10 DB/KB squats

MERCURY II

4 rounds (12 min cap)
10 Cossack squats (5/side)
100m sprint
10m lunge (forward)
10m lunge (backward)
100m sprint
10 squats

WEEK 5 - SQUAT

Lindsey with some DB hang power snatches

Lindsey with some DB hang power snatches

Tempo squat 4x6 @ 70% 3-0-X-0

MERCURY I

AMRAP 12 minutes
12 box jumps
9 power cleans @ 50% of today's squat
6 bar facing burpees

MERCURY II

AMRAP 12 minutes
12 box jumps
9 DB power cleans
6 burpees

MERCURY III

AMRAP 12 minutes
12 step-ups
9 DB power cleans
6 up downs

WEEK 4 - SQUAT

Some landmine sit-ups

Some landmine sit-ups

Tempo squat 6x8 @ 60% 3-0-X-0

MERCURY I

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 pull-ups

MERCURY II

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 pull-up negatives

MERCURY III

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 ring rows

WEEK 2 - SQUAT

Lindsey and Ryan with some renegade rows

Lindsey and Ryan with some renegade rows

Tempo squat 4x8 @ 60% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
20m front rack KB lunge (switch hands after 10m)
15 KB swings
200m run
15 box jumps

MERCURY II

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 box jumps

MERCURY III

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 step ups

WEEK 1 - SQUAT

Mel leading the pack during yesterday’s conditioning

Mel leading the pack during yesterday’s conditioning

Tempo squat 3x8 @ 60% 3-0-X-0
* 3 seconds down; NO pause; explode up; rest accordingly at the top

MERCURY I

AMRAP 12 minutes
20 overhead plate squats
20m broad jumps
20m walking lunge
20 sec hollow hold

MERCURY II

AMRAP 12 minutes
20 overhead DB squats
20m broad jumps
20m walking lunge
20 sec hollow hold

Apr 10 2018

Tempo front squat 3x3 @ 85% 3-1-0-1

4 rounds (12 minute cap)
6 DB front squats
12 lunges (6/leg)
* weight optional *
6 knees to elbows 2-0-2-0
12 DB Romanian deadlifts (6/leg)
* use DB from front squats *
6 squats @ 50% squat
12 squat jumps

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