DB row

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 3 - BENCH PRESS

Eddy pushing through the burn on landmine presses

Eddy pushing through the burn on landmine presses

Bench press 1x8 @ 70%
Then
Bench press 4x10 @ 90% of 70%

MERCURY I

AMRAP 12 minutes
10 strict pull-ups
20 push-ups
30 DB rows

MERCURY II

AMRAP 12 minutes
10 pull-up negatives
20 push-ups
30 DB rows

MERCURY III

AMRAP 12 minutes
10 ring rows
20 push-ups
30 DB rows

WEEK 1 - BENCH PRESS

The Saturday crew crushing a tough conditioning workout

The Saturday crew crushing a tough conditioning workout

Bench press 3x12 @ 60%
* no more than 3 minutes between sets

MERCURY I

5 rounds (6 min cap)
3 strict pull-ups
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY II

5 rounds (6 min cap)
3 pull-up negatives
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY III

5 rounds (6 min cap)
3 ring rows
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 up downs

WEEK 14 - SHOULDER PRESS

Andrew and Janet with some slam balls during yesterday’s conditioning

Andrew and Janet with some slam balls during yesterday’s conditioning

Shoulder press 1RM
OR
Shoulder press 3RM
OR
Shoulder press 5x5 @ 80%
OR
Shoulder press 10x10 @ 60%

12 minute clock
Odd Rounds
5 DB push press (heavy)
10 DB rows (same DBs as push press)
5 burpees

Even Rounds
10 hollow rocks
10 Russian twists
10 plank ups

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

WEEK 6 - DEADLIFT

The dirty 09:30 working some abs yesterday

The dirty 09:30 working some abs yesterday

Tension pause deadlift 4x5 @ 72.5%

MERCURY I

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 strict pull-ups

MERCURY II

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 pull-up negatives

MERCURY III

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 ring rows

WEEK 6 - BENCH PRESS

A determined 09:30 class rowing hard

A determined 09:30 class rowing hard

Pause bench press 4x5-6 @ 72.5%
* 4 second pause on chest

MERCURY I

4 rounds (12 min cap)
10 manmakers
10 burpees
10m plank walk forwards
10m plank walk backwards

MERCURY II

4 rounds (12 min cap)
10 push-ups
10 DB rows
10 up downs
40 sec plank hold

Apr 09 2019

AMRAP 15 minutes
30 calorie air dyne
20m prowler low handle
30 KB swings
20 DB power cleans
Rest 3 minutes

AMRAP 15 minutes
14 DB shoulder press
10 calorie arms only row
14 DB power snatch (7/arm)
20 DB rows

Feb 01 2019

Tara and Katherine with some great form on front squats

Tara and Katherine with some great form on front squats

Deadlift 4x5-6 @ 75%
Then
Glute bridges 3x8 @ 60% deadlift

MERCURY I

3 rounds (12 min cap)
80m sprint
10 alternating pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank

MERCURY II

3 rounds (12 min cap)
80m sprint
10 alternating banded pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank

MERCURY III

3 rounds (12 min cap)
80m sprint
10 alternating bar pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank