squat jump

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

WEEK 13 - SQUAT

Some fast paced rowing

Some fast paced rowing

Squat 3x2-3 @ 90%
Then
Squat 2x5 @ 90% of 90%

MERCURY I

3 rounds (12 min cap)
20m lunge
20 squat jumps
40m sprint
100m row

MERCURY II

3 rounds (12 min cap)
20m lunge
20 squats
40m sprint
100m row

WEEK 10 - CONDITIONING

As many push-ups as possible in 3:20… How many can you do?

As many push-ups as possible in 3:20… How many can you do?

MERCURY I

3 rounds (10 min cap)
50 double unders
25 wall balls
15 burpees
Rest 2 minutes

AMRAP 10 minutes
1 suicide sprint
20 tire hits
20m broad jump
Rest 2 minutes

AMRAP 10 minutes
10 strict pull-ups
15 KB swings
40m sprint

MERCURY II

3 rounds (10 min cap)
100 single skips
25 wall balls
15 burpees
Rest 2 minutes

AMRAP 10 minutes
1 suicide sprint
20 tire hits
20m broad jump
Rest 2 minutes

AMRAP 10 minutes
10 pull-up negatives
15 KB swings
40m sprint

MERCURY III

3 rounds (10 min cap)
100 single skips
25 wall balls
15 up downs
Rest 2 minutes

AMRAP 10 minutes
1 suicide sprint
20 tire hits
20 squat jumps
Rest 2 minutes

AMRAP 10 minutes
10 ring rows
15 KB swings
40m sprint

WEEK 9 - SQUAT

Nothing like getting some box jumps in first thing in the morning

Nothing like getting some box jumps in first thing in the morning

Pause squat 4x4 @ 80%
Then
Squat 2x4-5 @ 80%

AMRAP 10 minutes
5 lunge squat box jumps
40m sprint
10 squat jumps *full depth*
10 crunches

WEEK 8 - SQUAT

Never be afraid to fail. We learn and grow from our failures. If you gave it your all at that given moment you've won! So never hold back! Be the best version of yourself today!

Pause squat 3x3-4 @ 80%
Then
Squat 2x6 @ 90% of today's 80%

MERCURY I

AMRAP 12 minutes
10 strict pull-ups
20m DB power cleans to lunge
30 calorie row

MERCURY II

AMRAP 12 minutes
10 pull-up negatives
20m DB power cleans to lunge
30 calorie row

MERCURY III

AMRAP 12 minutes
10 ring rows
20m squat jump to lunge
30 calorie row

WEEK 1 - SQUAT

Pause squat 2x5 @ 65%

Squat 2x8 @ 65%    

MERCURY I / II
3 rounds (12 min cap)
10 squat jumps
30 KB swings
10 squat jumps
20 KB swings
10 squat jumps
10 KB swings

MERCURY III
3 rounds (12 min cap)
10 squats
30 KB swings
10 squats
20 KB swings
10 squats
10 KB swings

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WEEK 13 - CONDITIONING

Mother/daughter competition during the plank walk

Mother/daughter competition during the plank walk

MERCURY I/MERCURY II
AMRAP 15 minutes
2 suicide sprints
15 KB swings
15 squat jumps
15 KTE
Rest 3 minutes

AMRAP 15 minutes
250m row
1 burpee
250m row
2 burpees...
*Add 1 burpee after each row

MERCURY III
AMRAP 15 minutes
60m run
15 KB swings
15 squats
15 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
250m row
1 up down
250m row
2 up downs...
*Add 1 burpee after each row

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WEEK 9 - SQUAT

Julianne and Rachel with some DB hang power snatches

Julianne and Rachel with some DB hang power snatches

* You will notice we have started posting modified versions of workouts today. From here on out there will always be 2 versions/options. As well, we understand that not everyone has a max effort lift (1RM, 3RM, 5RM). We will indicate what the set should feel like under the lift. *

Pause squat 4x5 @ 75%
* The effort put into the lift should feel about a 7 - 8/10. Meaning you should be able to squat 2 - 3 more reps after your final rep. *

AMRAP 12 minutes
200m plate run
20m walking lunge with a plate
20m bear crawl
20m broad jump

MODIFIED:
AMRAP 12 minutes
200m run
20m walking lunge or 20 squats
20m bear crawl
20m squat jump and step forward 2-3 steps

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