WEEK 5 - PUSH PRESS

Jaclyn and Polly with some friendly family competition

Jaclyn and Polly with some friendly family competition

Push press 4x5 @ 75%
* Maximum 3 min rest between sets

Tabata
** 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Plank reach outs
A2. Hollow rocks
B1. DB push press
B2. No feet row

WEEK 5 - CONDITIONING

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

MERCURY I

AMRAP 15 minutes
400m run
20m lunge
15 burpees
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
30 double unders
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
10 double unders

MERCURY II

AMRAP 15 minutes
400m run
20m lunge
15 up downs
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
60 single skips
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
20 single skips

WEEK 5 - SQUAT

Beautiful morning for a quick sprint

Beautiful morning for a quick sprint

Pause squat 1x5 @ 72.5%
Then
Pause squat 4x6 @ 90% 0f 5
* 1-sec pause
** No more than 3 minutes rest between sets


AMRAP 12 minutes
250m row
100m sprint
25 squats
15 ball slams

WEEK 5 - BENCH PRESS

Lindsey leading the Saturday pack with some gliding army crawls.

Lindsey leading the Saturday pack with some gliding army crawls.

Bench press 1x5-8 @ 75%
Then
Bench press 4x8 @ 90% 0f 5-8
* Rest no more than 3 minutes between sets

12 minute clock
Every ODD round
10 push-ups
Every EVEN round
6 bench press @ 60% 1RM

WEEK 4 - DEADLIFT

Jessica and Tara keeping the wedge while deadlifting.

Jessica and Tara keeping the wedge while deadlifting.

Pause deadlift 1x5 @ 72.5%
* 1-second pause just below the knees
Then
EMOM 5 minutes
3 deadlifts at 90% of today's 72.5%

MERCURY I

AMRAP 12 minutes
200m run
10 pull-ups
20 KB swings
30 KB glute bridges

MERCURY II

AMRAP 12 minutes
200m run
10 pull-up negatives
20 KB swings
30 KB glute bridges

MERCURY III

AMRAP 12 minutes
200m run
10 ring rows
20 KB swings
30 KB glute bridges

WEEK 4 - PUSH PRESS

Push press 4x6 @ 72.5%

AMRAP 14 minutes
10 landmine twists
15 KB trap shrugs
30 sec hollow hold
40m double KB front rack walk
* Use the same KBs for shrugs and front rack walk

WEEK 4 - CONDITIONING

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

3 rounds (12 min)
25 wall balls
500m row
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups / pull-up negatives / ring rows
10 hand release push-ups / kneeling hand release push-ups
15 slam balls
Rest 3 minutes

EMOM 12 minutes
1 DB power clean
1 DB front squat
1 DB push press
1 DB row....
* Add 1 rep every minute
** If you don't make the minute keep going and add 1 rep after each round completed until the 12 minutes is up

WEEK 4 - SQUAT

Katherine, Shawna, and Jessica with some pause squats

Katherine, Shawna, and Jessica with some pause squats

Pause squat 1x6 @ 72.5%
* 1-sec pause
Then
Pause squat 4x6 @ 90% of your first set of 6
* No more than 3 minutes of rest between sets

MERCURY I

EMOM 12 minutes
1 burpee
3 front squats @ 35% squat
5 box jumps

MERCURY II

EMOM 12 minutes
1 up down
3 front squats
5 step-up

WEEK 4 - BENCH PRESS

Click on the photo for more information!

Click on the photo for more information!

Bench press 1x6-8 @ 72.5%
Then
Bench press 4x8 @ 90% 0f 6-8

MERCURY I

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Ring dips
DB floor press

MERCURY II

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Banded ring dips
DB floor press

MERCURY III

For time (12 min cap)
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Push-ups
DB floor press

WEEK 3 - DEADLIFT

A little early morning stroll down the turf

A little early morning stroll down the turf

Pause deadlift 4x5 @ 70%
* 1-second pause just below the knees
** No more than 3 min rest between sets

MERCURY I

AMRAP 12 minutes
20m DB walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 DB front squats
40m run

MERCURY II

AMRAP 12 minutes
20m walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 squats
40m run