double under

WEEK 5 - SHOULDER PRESS

Shoulder press 4x6 @ 70%

MERCURY I

AMRAP 12 minutes
50 double unders
35 knees to elbows
20 DB push press

MERCURY II

AMRAP 12 minutes
150 single skips
35 knees to elbows
20 DB push press

MERCURY III

AMRAP 12 minutes
150 single skips
35 hanging knee raises
20 DB push press

WEEK 5 - CONDITIONING

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

MERCURY I

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
40 double unders
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

MERCURY II

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
120 single skips
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

WEEK 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 3 - CONDITIONING

For time: (12 min cap)
500m row -- 25 KB swings
400m row -- 25 KB swings
300m row -- 25 KB swings
200m row -- 25 KB swings
100m row -- 25 KB swings
Rest 3 minutes

4 rounds (12 min cap)
50 double unders
20 wall balls
40m run
Rest 3 minutes

AMRAP 12 minutes
20 cal air dyne
10 pull-ups
15 knees to elbows
80m run

WEEK 1 - BENCH PRESS

Shawna and Tara with some landmine twists

Shawna and Tara with some landmine twists

Pause bench press 3x8 @ 60%
* 4 second pause

MERCURY I

5 rounds (15 min cap)
5 strict pull-ups *no bands*
10 hand release push-ups
20 plank ups (total)
40 double unders

MERCURY II

5 rounds (15 min cap)
5 pull-up negatives
10 hand release push-ups
20 plank ups (total)
120 single skips

MERCURY III

5 rounds (15 min cap)
5 ring rows
10 kneeling hand release push-ups
20 plank ups (total)
120 single skips

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 25 2019

Jeff returning to Mercury for some great training!

Jeff returning to Mercury for some great training!

Push press 3x2 @ 95%
OR
Push press 5x5 @ 70 - 80%

MERCURY I

AMRAP 15 minutes
10 DB push press
10 toes to bar
10m banded plank walk forwards
10m banded plank walk backwards
50 double unders

MERCURY II

AMRAP 15 minutes
10 DB push press
10 knees to elbows
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

MERCURY III

AMRAP 15 minutes
10 DB push press
10 hanging knee raises
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

Apr 15 2019

Tempo bench press 2x2 @ 90% 3-1-0-1
Then
Bench press 1x5 @ 90% of today's 90%

MERCURY I

AMRAP 10 minutes
25 double unders
7 hand release push-ups
7 strict pull-ups

MERCURY II

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 pull-up negatives

MERCURY III

AMRAP 10 minutes
50 single skips
7 hand release push-ups
7 ring rows

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