squat

WEEK 1 - SQUAT

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to  www.ironwarfarepowerlifting.com  to sign up! Head there if you want to compete too! Some spots left!

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to www.ironwarfarepowerlifting.com to sign up! Head there if you want to compete too! Some spots left!

2-sec pause squat 3x6 @ 60%
* 3 min rest max between sets

MERCURY I

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 DB front squats
10 DB RDL
** only use 1 DB from DB front squats

MERCURY II

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 squats
10 DB RDL
** only use 1 DB from DB front squats

WEEK 13 - SQUAT

Lindsey sprinting while her hair catches some air

Lindsey sprinting while her hair catches some air

Tempo squat 2x1-2 @ 95% 3-0-X-0
OR
Tempo squat 5x5 @ 75-80% 3-0-X-0

For time
500m row
10 squats
5 KB swings
400m row
20 squats
10 KB swings
300m row
30 squats
15 KB swings
200m row
40 squats
20 KB swings
100m row
50 squats
25 KB swings

WEEK 12 - SQUAT

Josh with some push-ups from yesterday’s arm blaster

Josh with some push-ups from yesterday’s arm blaster

Tempo squat 2x2 @ 92.5% 3-0-X-0

MERCURY I

AMRAP 12 minutes
50 squats
40m run
30 burpees
20m lunge
10 ball slams

MERCURY II

AMRAP 12 minutes
50 squats
40m run
30 up downs
20m lunge
10 ball slams

WEEK 10 - SQUAT

Tempo squat 3x3 @ 85% 3-0-X-0

MERCURY I

AMRAP 12 minutes
10 squats @ 50%
20m overhead DB walking lunge
10 burpees
20m overhead DB walking lunge
250m row

MERCURY II

AMRAP 12 minutes
10 squats @ 50%
20m walking lunge
10 up downs
20m walking lunge
250m row

WEEK 8 - SQUAT

Andrew, Lindsey, and Janet rowing hard!

Andrew, Lindsey, and Janet rowing hard!

Tempo squat 5x5 @ 75% 3-0-X-0

MERCURY I

AMRAP 10 minutes
50 double unders
30 squats
10 ball slams

MERCURY II

AMRAP 10 minutes
150 single skips
30 squats
10 ball slams

WEEK 7 - SQUAT

Friends and family working to build stronger relationships and stronger bodies!

Friends and family working to build stronger relationships and stronger bodies!

Tempo squat 4x5 @ 75% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
100m slam ball run
10 ball slams
100m slam ball run
10 slam ball squats
100m slam ball run
10 slam ball overhead squats

MERCURY II

3 rounds (12 min cap)
100m run
10 ball slams
100m run
10 squats
100m run
10 DB overhead squats

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