Feb 22 2019

Deadlift 3x5 @ 80%
Then
Deadlift 2x6 @ 70%

MERCURY I

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 DB/KB pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY II

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY III

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

Feb 21 2019

A family that trains together is a strong family!

A family that trains together is a strong family!

Push press 6x6 @ 70%

4 rounds each movement
45 sec of work followed be 15 sec of rest

MERCURY I

Hollow hold
Copenhagens - foot up (one side)
Ab wheel
Copenhagens - foot up (other side)

MERCURY II

Hollow hold
Copenhagens - foot down (one side)
Ab wheel
Copenhagens - foot down (other side)

MERCURY III

Hollow hold
Side plank crunch (one side)
Ab wheel
Side plank crunch (other side)

Feb 20 2019

Shawna wanted a picture of her actually working out… Here you go!

Shawna wanted a picture of her actually working out… Here you go!

Tempo front squats 6x6 @ 70% 4-1-0-1

MERCURY I

AMRAP 10 minutes
10 KB/DB cossack squats (5/side)
10 box jumps
10 KB/DB squats
10 box jumps
10 crossover squats each leg

MERCURY II

AMRAP 10 minutes
10 cossack squats (5/side)
10 box jumps
10 KB/DB squats
10 box jumps
10 crossover squats each leg

MERCURY III

AMRAP 10 minutes
10 cossack squats (5/side)
10 box jumps
10 squats
10 step-ups
10 crossover squats each leg

Feb 19 2019

Is this Eddy’s good side or bad side? Hahaha

Is this Eddy’s good side or bad side? Hahaha

Tempo bench press 3x5 @ 70% 4-1-0-1
Then
Bench press 2x8 @ 65%

MERCURY I

3 rounds (12 min cap)
10 manmakers
10 pull-ups
10m plank walk forward
10m plank walk backward
20 band pull aparts

MERCURY II

3 rounds (12 min cap)
10 manmakers
10 banded pull-ups
10m plank walk forward
10m plank walk backward
20 band pull aparts

MERCURY III

3 rounds (12 min cap)
10 manmakers
10 ring rows
10m plank walk forward
10m plank walk backward
20 band pull aparts

Feb 18 2019

A small but great crew battling it out on Family Day

A small but great crew battling it out on Family Day

MERCURY I

AMRAP 15 minutes
1 power clean @ 35% deadlift
3 front squats
5 box jumps
7 burpees
9 toes to bar
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY II

AMRAP 15 minutes
1 power clean @ 25% deadlift
3 front squats
5 box jumps
7 burpees
9 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY III

AMRAP 15 minutes
1 power clean @ 15 - 20% deadlift
3 front squats
5 step-ups
7 up downs
9 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 ring rows
10 calorie air dyne or row
40m run

Feb 15 2019

Deadlift 2x5 @ 80%
Then
Deadlift 2x6 @ 75%

MERCURY I

AMRAP 12 minutes
30 sec goblet wall sit
15 goblet squats
10m lunge
10m broad jump
10 box jumps

MERCURY II

AMRAP 12 minutes
30 sec goblet wall sit
15 goblet squats
10m lunge
10m broad jump
10 box jumps

Feb 13 2019

Lindsey at the tail end of a burpee to DB power sntach

Lindsey at the tail end of a burpee to DB power sntach

Tempo front squat 5x6 @ 70% 3-1-0-1
* or at 55 - 60% of squat

MERCURY I

AMRAP 10 minutes
3 strict pull-ups
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

MERCURY II

AMRAP 10 minutes
3 strict banded pull-ups
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

MERCURY III

AMRAP 10 minutes
3 ring rows
6 DB explosive step-ups/leg
9 calorie row
40m prowler sprint

Feb 12 2019

MERCURY I

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters (95/65)
10 box jumps
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
50 double unders
40m run
30 sec hollow hold
20 KB swings
10 pull-ups

MERCURY II

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 box jumps
10 hollow rocks
Rerst 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 banded pull-ups

MERCURY III

10 minute clock
2000m row
With the remaining time
10 hanging knee raises
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 step ups
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 ring rows

Feb 11 2019

The 06:30 crew getting an arm pump on

The 06:30 crew getting an arm pump on

Tempo bench press 5x5 @ 70% 4-1-0-1
Then
Bench press 1x5 (no tempo)

MERCURY I

AMRAP 10 minutes
5 pull-up negatives (3-sec negative)
5 strict pull-ups
5 close-hands push-ups
5 wide hands push-ups
5 DB curls
5 hammer curls
10 cal row
40m run

MERCURY II

AMRAP 10 minutes
5 pull-up negatives (3-sec negative)
5 strict banded pull-ups
5 close-hands push-ups
5 wide hands push-ups
5 DB curls
5 hammer curls
10 cal row
40m run

MERCURY III

AMRAP 10 minutes
5 ring row negatives (3-sec negative)
5 ring rows
5 close-hands kneeling push-ups
5 wide hands kneeling push-ups
5 DB curls
5 hammer curls
10 cal row
40m run