burpee

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 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 04 2019

Push press 3x4 @ 82.5%

MERCURY I

AMRAP 4 minutes
3 DB push press
3 burpees

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes for distance
Plank walk

MERCURY II

AMRAP 4 minutes
3 DB push press
3 up downs

AMRAP 4 minutes
3 v-crunch
3 hollow rocks

4 minutes clock
Plank hold

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 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

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

Mar 12 2019

Wife and husband battling it out

Wife and husband battling it out

MERCURY I

10 minute clock
200 double unders
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 box jumps
With the remaining time AMRAP
10 knees to elbows
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
20m plank walk
50 double unders

MERCURY II

10 minute clock
400 single skips
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 box jumps
With the remaining time AMRAP
10 knees to elbows
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
20m plank walk
100 single skips

MERCURY III

10 minute clock
400 single skips
With the remaining time AMRAP
5 burpees
5 DB push press

10 minute clock
50 step ups
With the remaining time AMRAP
10 hanging knee raises
40m run

10 minute clock
50 push-ups
With the remaining time AMRAP
30 sec plank
100 single skips