walking lunge

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

Jan 30 2019

Some snow shovelling in dry conditions

Some snow shovelling in dry conditions

Tempo front squats 4x5 @ 70% 3-1-0-1
*or @ 55 - 60% of squat

MERCURY I

4 rounds (12 min clock)
20 KB deadlift
10 KB swings
20m KB lunge pass throughs
10 hollow rocks

MERCURY II

4 rounds (12 min clock)
20 KB deadlift
10 KB swings
20m walking lunges
10 hollow rocks

Jan 23 2019

Father/daughter competition

Father/daughter competition

Front squat 6x6 @ 70% of front squat or 55 - 60% of squat

MERCURY I

AMRAP 10 minutes
10m forward DB walking lunge
10m backward DB walking lunge
20m run
16 Bulgarian squats (8/leg)
20m run
20 renegade rows (10/arm)

MERCURY II

AMRAP 10 minutes
10m forward walking lunge
10m backward walking lunge
20m run
16 Bulgarian squats (8/leg)
20m run
20 renegade rows (10/arm)

WEEK 15 - DEADLIFT

PT client, and soon to be powerlifter, Sue making some huge gains in such a short time! Check out her IG account @coolcreaturesart for some amazing portraits of pets! If you want a portrait hit her up!

PT client, and soon to be powerlifter, Sue making some huge gains in such a short time! Check out her IG account @coolcreaturesart for some amazing portraits of pets! If you want a portrait hit her up!

Deadlift 2x1-2 @ 97.5%
OR
Deadlift 5x5 @ 70 - 75%

MERCURY I

AMRAP 10 minutes
250m row
20m walking lunge
10 banded good mornings
10 banded squats

MERCURY II

AMRAP 10 minutes
250m row
20m walking lunge
10 good mornings
10 squats

WEEK 6 - SQUAT

Curtis repping out some DB floor presses

Curtis repping out some DB floor presses

Pause squat 3x4 @75%
Then
Squat 2x6 @ 75%

MERCURY I

3 rounds (14 min cap)
10 strict pull-ups
20m weighted lunges
30 double unders
40 squats

MERCURY II

3 rounds (14 min cap)
10 pull-up negatives
20m weighted lunges
60 single skips
40 squats

MERCURY III

3 rounds (14 min cap)
10 ring rows
20m weighted lunges
60 single skips
40 squats

WEEK 4 - SQUAT

Jordan sprinting down the turf with the prowler

Jordan sprinting down the turf with the prowler

Pause squat 3x4 @ 70%

Then

Squat 2x8 @ 70%

MERCURY I

AMRAP 12 minutes

10 pistols (5/leg)

20m walking lunge

30 sec wall sit

40 double unders

MERCURY II

AMRAP 12 minutes

10 assisted pistols (5/leg)

20m walking lunge

30 sec wall sit

80 single skips

MERCURY I

AMRAP 12 minutes

10 pistols to bench (5/leg)

20 Bulgarian squats (total)

30 sec wall sit

80 single skips

Five Reasons You Aren’t Losing Body Fat

WEEK 13 - DEADLIFT

Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Pause deadlift 1x1 @ 90%
Deadlift 1x2 @ 90%
OR
Deadlift 5x5 @ 75-80%

M I - M II
3 rounds (12 min cap)
20m plate push
20m walking lunge
20m bear crawl
20 squats

MERCURY III
3 rounds (12 min cap)
20m prowler push
20 lunges total
40m sprint
20 squats

No One Can Tell You How To Live

WEEK 12 - CONDITIONING

Some of the Saturday crew with some DB power snatches

Some of the Saturday crew with some DB power snatches

"Filthy Fifty"

50 box jumps

50 jumping pull-ups

50 KB swings

50 walking lunges

50 KTE

50 push press

50 back extensions

50 wall balls

50 burpees

50 double unders

5 Useful Strength Training Lessons Everyone Can Benefit From

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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