DB row

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

Jan 28 2019

Tempo bench press 3x5 @ 70% 4-1-0-1
Then
Bench press 1x5 @ 70%

MERCURY I

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 push-ups
10 renegade rows (total)

MERCURY II

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 kneeling push-ups
10 renegade rows (total)

MERCURY III

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 kneeling push-ups
10 DB rows

WEEK 14 - CONDITIONING

Paul and Kadie with some lizard push-ups

Paul and Kadie with some lizard push-ups

MERCURY I
AMRAP 14 minutes
200m run
25 DB/KB rows
15 burpees

AMRAP 14 minutes
100m double overhead DB/KB run
15 double DB/KB swings
100m DB/KB farmer carry sprints

AMRAP 14 minutes
5 power snatches @ 50% shoulder press
10 burpee bar jump overs
200m run

MERCURY II
AMRAP 12 minutes
200m run
25 DB/KB rows
15 burpees
Rest 2 minutes

AMRAP 12 minutes
100m double overhead DB/KB run
15 double DB/KB swings
100m DB/KB farmer carry sprints
Rest 2 minutes

AMRAP 12 minutes
5 power snatches @ 50% shoulder press
10 burpee bar jump overs
200m run

MERCURY III
AMRAP 12 minutes
250m row
25 DB/KB rows
15 up downs
Rest 2 minutes

AMRAP 12 minutes
100m single overhead DB/KB run
15 DB/KB swings
100m DB/KB farmer carry sprints
Rest 2 minutes

AMRAP 12 minutes
5 power snatches @ 25-35% shoulder press
10 up downs
250m row

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WEEK 10 - BENCH PRESS

Saturday peeps with some overhead squats

Saturday peeps with some overhead squats

Pause bench press 4x4 @ 80%

EMOM 7 minutes
5 pull-ups
Remaining time - renegade row
Rest 1 minute

EMOM 7 minutes
10 push-ups
Remaining time - DB floor press

MODIFIED
EMOM 7 minutes
5 ring rows
Remaining time - chest-supported DB row
Rest 1 minute

EMOM 7 minutes
10 knees down push-ups
Remaining time - DB floor press
 

“Continue to move, even if you’ve got a boo boo.”

WEEK 8 - BENCH PRESS

The Saturday crew listening intently to Lindsey as she explains the workout

The Saturday crew listening intently to Lindsey as she explains the workout

Bench press 5x4-6 @ 80%

OR

Power snatch 2x3; 1x3; 2x2
Snatch pull off 2" riser 4x3
Heaving snatch balance + overhead squat 2x1+2; 2x1+2

4-5 rounds (15 minute cap)
15 DB floor press
15 DB curls
15 ring/bench dips
15 DB rows

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