WEEK 10 - DEADLIFT

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Tension pause deadlift 3x3 @ 85%

MERCURY I

AMRAP 10 minutes
5 strict pull-ups
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY II

AMRAP 10 minutes
5 pull-up negatives
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY III

AMRAP 10 minutes
5 ring rows
8 barbell rows @ 25% deadlift
10 KB swings

WEEK 10 - SHOULDER PRESS

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Kevin, Alyssa, Robyn and Ryan blasting through a 2K row

Shoulder press 3x3 @ 85%

4 rounds
45 seconds work / 15 seconds rest
3-way explosive landmine presses
Banded landmine twists
V-crunch
Plank (weight optional)

WEEK 10 - CONDITIONING

The birthday girl, Tara, leading the pack on a special birthday workout

The birthday girl, Tara, leading the pack on a special birthday workout

MERCURY I

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
20 double unders
15 burpees
30 double unders
10 ab wheel rollouts
40 double unders

MERCURY II

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
60 single skips
15 burpees
90 single skips
10 ab wheel rollouts
120 single skips

WEEK 10 - SQUAT

Tempo squat 3x3 @ 85% 3-0-X-0

MERCURY I

AMRAP 12 minutes
10 squats @ 50%
20m overhead DB walking lunge
10 burpees
20m overhead DB walking lunge
250m row

MERCURY II

AMRAP 12 minutes
10 squats @ 50%
20m walking lunge
10 up downs
20m walking lunge
250m row

WEEK 10 - BENCH PRESS

Janet, Sydney and Joshua firing up those quads with some bear crawls

Janet, Sydney and Joshua firing up those quads with some bear crawls

Pause bench press 3x3-4 @ 85%

MERCURY I

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on a box)
10 ring rows (feet on box)

MERCURY II

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on plates)
10 ring rows (feet on floor)

MERCURY III

AMRAP 10 minutes
10 kneeling push-ups
10 plank ups
10 plank hand step ups (on plates)
10 inverted rows

WEEK 9 - CONDITIONING

MERCURY I

AMRAP 6 minutes
5 DB push press
5 burpees
10 double unders
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
15 double unders
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-ups
20 double unders

MERCURY II

AMRAP 6 minutes
5 DB push press
5 burpees
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-up negatives
60 single skips

MERCURY III

AMRAP 6 minutes
5 DB push press
5 up downs
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 push-ups
5 DB rows
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 ring rows
60 single skips