box jump

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

Apr 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

Apr 05 2019

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-ups

MERCURY II

AMRAP 10 minutes
15 box jumps
20m bear crawl
15 KB glute bridges (heavy)
10 pull-up negatives

MERCURY III

AMRAP 10 minutes
15 step ups
20m bear crawl
15 KB glute bridges (heavy)
10 ring rows

Apr 02 2019

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

MERCURY I

12 minute clock
Beep Test
With the remaining time AMRAP
5 box jumps
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

MERCURY II

12 minute clock
Beep Test
With the remaining time AMRAP
5 step ups
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

Mar 19 2019

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

MERCURY I

12 minute clock
3 rounds
15 wall balls
10 burpees
Remaining time:
Max calorie row

12 minute clock
5 rounds
10 DB hang power snatch (5/arm)
50 double unders
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 box jumps
12 knees to elbows

MERCURY II

12 minute clock
3 rounds
15 wall balls
10 up downs
Remaining time:
max calorie row

12 minute clock
5 rounds 10 DB hang power snatch (5/arm)
100 single skips
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 step ups
12 hanging knee raises