DB thruster

WEEK 6 - CONDITIONING

Kevin with some mapmakers

Kevin with some mapmakers

For time (10 min cap)
Row 1000m
50 wall balls
50 KB swings
Rest 3 minutes

3 rounds (10 min cap)
400m run
25 ball slams
Rest 3 minutes

3 rounds (10 min cap)
20 DB thrusters
15 calorie air dyne
10 hollow rocks

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

Feb 26 2019

Rockin’ some hollow rocks

Rockin’ some hollow rocks

MERCURY I

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY II

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 band assisted pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY III

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 ring rows
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

Jan 29 2019

MERCURY I

15 min clock
50 snow shovels
AMRAP
5 strict pull-ups
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
100 double unders
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY II

15 min clock
50 snow shovels
AMRAP
5 pull-up negatives
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 sinlge skips
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY III

15 min clock
50 snow shovels
AMRAP
5 ring rows
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 single skips
12 wall balls
AMRAP
10 up downs
10 step up per leg
10 DB push press

Jan 15 2019

Jules and Jo working on building the triceps, shoulders and back

Jules and Jo working on building the triceps, shoulders and back

MERCURY I

00:00 - 02:00 Reverse walking lunge
02:00 - 04:00 Max KB swings
04:00 - 06:00 Max meter run
06:00 - 08:00 Max DB thrusters
08:00 - 10:00 Max pull-ups
10:00 - 12:00 Max cal row
12:00 - 14:00 DB shoulder press
14:00 - 16:00 Double unders
16:00 - 18:00 Box jumps
18:00 - 20:00 Box/bench dips
20:00 - 22:00 Hollow rocks
22:00 - 24:00 Knees to elbows
24:00 - 26:00 Renegade rows
26:00 - 28:00 Mountain climbers
28:00 - 30:00 Burpees

MERCURY II

00:00 - 02:00 Reverse walking lunge
02:00 - 04:00 Max KB swings
04:00 - 06:00 Max meter run
06:00 - 08:00 Max DB thrusters
08:00 - 10:00 Max ring rows
10:00 - 12:00 Max cal row
12:00 - 14:00 DB shoulder press
14:00 - 16:00 Single skips
16:00 - 18:00 Step ups
18:00 - 20:00 Box/bench dips
20:00 - 22:00 Hollow rocks
22:00 - 24:00 Hanging knee raises
24:00 - 26:00 Renegade rows
26:00 - 28:00 Mountain climbers
28:00 - 30:00 Up downs

WEEK 13 - CONDITIONING

Some burpees during a surprise visit from Tyler and Rachel!

Some burpees during a surprise visit from Tyler and Rachel!

MERCURY I

3 rounds (10 min cap)
500m row
15 DB power cleans
Rest 2 minutes
6 rounds (10 min cap)
50 double unders
1 suicide sprint
10 squats
Rest 2 minutes
EMOM 10 minutes
1 DB thruster
40m sprint
2 DB thrusters
40m sprint...

MERCURY II

3 rounds (10 min cap)
500m row
15 DB power cleans
Rest 2 minutes
6 rounds (10 min cap)
100 single skips
1 suicide sprint
10 squats
Rest 2 minutes
EMOM 10 minutes
1 DB thruster
40m sprint
2 DB thrusters
40m sprint...

WEEK 13 - CONDITIONING

MERCURY I

Minutes 00:00 - 05:00
5 DB thrusters
10 pull-ups
Minutes 05:00 - 10:00
10 DB power cleans
10 burpees
Minutes 10:00 - 15:00
40m run
10 wall balls
Minutes 15:00 - 20:00
10 knees to elbows
10 hollow rocks
Minutes 20:00 - 25:00
Max calorie row
Minutes 25:00 - 30:00
Max calorie air dyne

MERCURY II

Minutes 00:00 - 05:00
5 DB thrusters
10 pull-up negatives
Minutes 05:00 - 10:00
10 DB power cleans
10 burpees
Minutes 10:00 - 15:00
40m run
10 wall balls
Minutes 15:00 - 20:00
10 knees to elbows
10 hollow rocks
Minutes 20:00 - 25:00
Max calorie row
Minutes 25:00 - 30:00
Max calorie air dyne

MERCURY III

Minutes 00:00 - 05:00
5 DB thrusters
10 ring rows
Minutes 05:00 - 10:00
10 DB power cleans
10 up downs
Minutes 10:00 - 15:00
40m run
10 wall balls
Minutes 15:00 - 20:00
10 hanging knee raises
10 hollow rocks
Minutes 20:00 - 25:00
Max calorie row
Minutes 25:00 - 30:00
Max calorie air dyne

WEEK 5 - "TECHNIQUE TUESDAY"

Some tricep and bicep work yesterday

Some tricep and bicep work yesterday

Olympic lifting progressions

OR

AMRAP 10 min
200m sprint
15 pull-ups
15 KB swings    
Rest 3 min

AMRAP 10 minutes
250m row
15 DB thrusters
30 double unders
Rest 3 minutes

AMRAP 10 minutes
200m sprint
150m row
100m single KB farmer carry
15 KTE

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WEEK 2 - CONDITIONING

Some rowing and kettlebell rack holds during Saturday's conditioning workout

Some rowing and kettlebell rack holds during Saturday's conditioning workout

AMRAP 12 minutes
10 DB thrusters
20 knees to elbows
30 double unders
Rest 2 minutes

AMRAP 12 minutes
10 DB hang power cleans
20m sprint
30 sec plank hold
20m sprint
Rest 2 minutes

AMRAP 12 minutes
10 pull-ups
15 KB swings
20 jumping jacks

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