DB push press

WEEK 5 - SHOULDER PRESS

Shoulder press 4x6 @ 70%

MERCURY I

AMRAP 12 minutes
50 double unders
35 knees to elbows
20 DB push press

MERCURY II

AMRAP 12 minutes
150 single skips
35 knees to elbows
20 DB push press

MERCURY III

AMRAP 12 minutes
150 single skips
35 hanging knee raises
20 DB push press

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

Apr 29 2019

Gym-powerlifting-fitness-personal training-training-bootcamp-crossfit-kingston-kingston gym-kids-mercury-strength-conditioning-athlete-deadlift

Tempo bench press 2 x 1-2 @ 97.5% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

MERCURY I

21-15-9 (12 minute cap)
Manmakers
Pull-ups
DB push press

MERCURY II

21-15-9 (12 minute cap)
Manmakers
Pull-up negatives
DB push press

MERCURY III

21-15-9 (12 minute cap)
Manmakers
Ring rows
DB push press

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 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 04 2019

Push press 3x4 @ 82.5%

MERCURY I

AMRAP 4 minutes
3 DB push press
3 burpees

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes for distance
Plank walk

MERCURY II

AMRAP 4 minutes
3 DB push press
3 up downs

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes clock
Plank hold

Mar 26 2019

MERCURY I

10 minute clock
50 burpee box jump overs
Remaining time
5 DB push press
25 double unders
Rest 3 minutes

10 minute clock
1000m row
Remaining time
10 DB power cleans
10 DB thrusters
Rest 3 minutes

10 minute clock
40m run
1 burpee
1 DB push press
40m run
2 burpees
2 DB push press...
*add 1 rep every round

MERCURY II

10 minute clock
50 burpee box jump
Remaining time
5 DB push press
50 single skips
Rest 3 minutes

10 minute clock
1000m row
Remaining time
10 DB power cleans
10 DB thrusters
Rest 3 minutes

10 minute clock
40m run
1 up down
1 DB push press
40m run
2 up downs
2 DB push press...
*add 1 rep every round

Mar 12 2019

Wife and husband battling it out

Wife and husband battling it out

MERCURY I

10 minute clock
200 double unders
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 box jumps
With the remaining time AMRAP
10 knees to elbows
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
20m plank walk
50 double unders

MERCURY II

10 minute clock
400 single skips
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 box jumps
With the remaining time AMRAP
10 knees to elbows
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
20m plank walk
100 single skips

MERCURY III

10 minute clock
400 single skips
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 step ups
With the remaining time AMRAP
10 hanging knee raises
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
30 sec plank
100 single skips

Feb 25 2019

Cari, Janet, Julianne, and Mel all rowing hard that no camera could ever capture a clear shot

Cari, Janet, Julianne, and Mel all rowing hard that no camera could ever capture a clear shot

Tempo bench press 3x5 @ 75% 3-1-0-1
Then
Bench press (no tempo) 2x6 - 8 @ 70%

MERCURY I

5 rounds (10 min cap)
15 DB push press
10 push-ups
5 chest to bar pull-ups

MERCURY II

5 rounds (10 min cap)
15 DB push press
10 push-ups
5 band assisted pull-ups

MERCURY III

5 rounds (10 min cap)
15 DB push press
10 kneeling push-ups
5 ring rows

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