box jump

WEEK 1 - CONDITIONING

"Filthy Fifty"
(35 min cap)
50 reps of each movement
Box jumps (24"/20")
Jumping pull-ups
KB swings (24kg/16kg)
Walking lunges
Knees to elbows
Push press (45#/35#)
Back extensions
Wall balls (20#/14#)
Burpees
Double unders

WEEK 14 - DEADLIFT

Kevin leading the pack

Kevin leading the pack

Deadlift 1RM
OR
Deadlift 3RM
OR
Deadlift 5x5 @ 80%

MERCURY I

EMOM 10 minutes
100m sprint
5 box jumps
10 KB swings

MERCURY II

EMOM 10 minutes
100m sprint
5 step ups
10 KB swings

WEEK 12 - DEADLIFT

Shawna, Tara, and Jessica with some Tabata seated DB shoulder presses

Shawna, Tara, and Jessica with some Tabata seated DB shoulder presses

Tension pause deadlift 2x2 @ 92.5%

MERCURY I

3 rounds
20 box jumps
20m prowler sprint
20 KB swings
20 goblet squats

MERCURY II

3 rounds
20 step ups
20m prowler sprint
20 KB swings
20 squats

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 2 - SQUAT

Lindsey and Ryan with some renegade rows

Lindsey and Ryan with some renegade rows

Tempo squat 4x8 @ 60% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
20m front rack KB lunge (switch hands after 10m)
15 KB swings
200m run
15 box jumps

MERCURY II

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 box jumps

MERCURY III

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 step ups

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 30 2019

Andrew’s best side?

Andrew’s best side?

MERCURY I

AMRAP 15 minutes
10 burpees
20m prowler sprint
30 double unders
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY II

AMRAP 15 minutes
10 burpees
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY III

AMRAP 15 minutes
10 up downs
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 step ups

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