Apr 26 2019

Shawna, LeeAnn and Tara with some banded plank walks

Shawna, LeeAnn and Tara with some banded plank walks

Deadlift 2x1-2 @ 95%
OR
Deadlift 5x5 @ 70 - 80%

MERCURY I

AMRAP 10 minutes
5 deadlifts @ 25%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY II

AMRAP 10 minutes
5 deadlifts @ 20%
5 power cleans
5 burpee bar jump overs
5 box jumps

MERCURY III

AMRAP 10 minutes
5 deadlifts @ 20%
5 DB power cleans
5 burpees
5 step ups

Apr 25 2019

Jeff returning to Mercury for some great training!

Jeff returning to Mercury for some great training!

Push press 3x2 @ 95%
OR
Push press 5x5 @ 70 - 80%

MERCURY I

AMRAP 15 minutes
10 DB push press
10 toes to bar
10m banded plank walk forwards
10m banded plank walk backwards
50 double unders

MERCURY II

AMRAP 15 minutes
10 DB push press
10 knees to elbows
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

MERCURY III

AMRAP 15 minutes
10 DB push press
10 hanging knee raises
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

Apr 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

Apr 23 2019

Julianne with some Tabata renegade rows

Julianne with some Tabata renegade rows

Tempo bench press 3x1-2 @ 95% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

Tabata
8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
Push-ups
DB floor press
Renegade rows

Apr 17 2019

Push press 3x3 @ 90%

MERCURY I

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 KB snatches (5/arm)
15 sec hollow hold
20 DB push press

MERCURY II

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 DB snatches (5/arm)
15 sec hollow hold
20 DB push press

Apr 15 2019

Tempo bench press 2x2 @ 90% 3-1-0-1
Then
Bench press 1x5 @ 90% of today's 90%

MERCURY I

AMRAP 10 minutes
25 double unders
7 hand release push-ups
7 strict pull-ups

MERCURY II

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 pull-up negatives

MERCURY III

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 ring rows

Apr 11 2019

Some of the ladies working on some tempo knees to elbows

Some of the ladies working on some tempo knees to elbows

Push Press 3x3 @ 85%

Tabata
8 rounds of each movement - 20 seconds work / 10 seconds rest
Dead bug Pallof press (one side)
Dead bug Pallof press (other side)
Side plank (one side)
Side plank (other side)