DB power clean

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 2 - CONDITIONING

MERCURY I

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 strict pull-ups
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY II

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 pull-up negatives
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY III

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 hanging knee raises
15 push-ups
5 ring rows
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

WEEK 13 - DEADLIFT

Lindsey leading the morning crew off of the air dyne

Lindsey leading the morning crew off of the air dyne

Tension pause deadlift 2x1-2 @ 95%
OR
Tension pause deadlift 5x5 @ 75 - 80%

For time (15 min cap)
25 calorie air dyne
20 lunges (total)
15 DB front squats (heavy)
10 DB power cleans (same weight as front squats)

20 calorie air dyne
16 lunges (total)
12 DB front squats (heavy)
8 DB power cleans (same weight as front squats)

15 calorie air dyne
12 lunges (total)
9 DB front squats (heavy)
6 DB power cleans (same weight as front squats)

10 calorie air dyne
8 lunges (total)
6 DB front squats (heavy)
4 DB power cleans (same weight as front squats)

5 calorie air dyne
4 lunges (total)
3 DB front squats (heavy)
2 DB power cleans (same weight as front squats)

WEEK 11 - DEADLIFT

Alyssa and Kevin crushing a 2k row

Alyssa and Kevin crushing a 2k row

Tension Pause Deadlift 2x2 @ 90%

MERCURY I

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
25 double unders

MERCURY II

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
75 single skips

WEEK 7 - CONDITIONING

A good day for a run

A good day for a run

MERCURY I

AMRAP 12 minutes
15 calorie air dyne
100m farmer carry
15 burpees
Rest 3 minutes

AMRAP 12 minutes
750m row
15 toes to bar
10 box jumps
Rest 3 minutes

AMRAP 12 minutes
10 DB power cleans
10 handstand push-ups
10 wall balls
10 reverse sit-ups

MERCURY II

AMRAP 12 minutes
15 calorie air dyne
100m farmer carry
15 burpees
Rest 3 minutes

AMRAP 12 minutes
750m row
15 knees to elbows
10 box jumps
Rest 3 minutes

AMRAP 12 minutes
10 DB power cleans
10 box handstand push-ups
10 wall balls
10 reverse sit-ups

MERCURY III

AMRAP 12 minutes
15 calorie air dyne
100m farmer carry
15 up downs
Rest 3 minutes

AMRAP 12 minutes
750m row
15 hanging knee raises
10 step ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power cleans
10 push-ups
10 wall balls
10 reverse sit-ups

WEEK 5 - SQUAT

Lindsey with some DB hang power snatches

Lindsey with some DB hang power snatches

Tempo squat 4x6 @ 70% 3-0-X-0

MERCURY I

AMRAP 12 minutes
12 box jumps
9 power cleans @ 50% of today's squat
6 bar facing burpees

MERCURY II

AMRAP 12 minutes
12 box jumps
9 DB power cleans
6 burpees

MERCURY III

AMRAP 12 minutes
12 step-ups
9 DB power cleans
6 up downs

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 1 - CONDITIONING

Alexis’ grandmother is stronger than yours!

Alexis’ grandmother is stronger than yours!

MERCURY I

AMRAP 12 minutes
10 DB power cleans
10 box jumps
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 burpees
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 knees to elbows
30 sec plank
120m run

MERCURY II

AMRAP 12 minutes
10 DB power cleans
10 step ups
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 up downs
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 hanging knee raises
30 sec plank
120m run

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