kettlebell swing

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 13 - SQUAT

Lindsey sprinting while her hair catches some air

Lindsey sprinting while her hair catches some air

Tempo squat 2x1-2 @ 95% 3-0-X-0
OR
Tempo squat 5x5 @ 75-80% 3-0-X-0

For time
500m row
10 squats
5 KB swings
400m row
20 squats
10 KB swings
300m row
30 squats
15 KB swings
200m row
40 squats
20 KB swings
100m row
50 squats
25 KB swings

WEEK 12 - CONDITIONING

Eddy and a classy Julianne getting some squats in on a humid evening

Eddy and a classy Julianne getting some squats in on a humid evening

MERCURY I

3 rounds (8 min cap)
200m run
20 KB swings
10 burpees
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 strict pull-ups
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 box jumps
10 DB power snatches (5/arm)

MERCURY II

3 rounds (8 min cap)
200m run
20 KB swings
10 up downs
Rest 3 minutes

AMRAP 8 minutes
15 thrusters
10 hang power cleans
5 pull-up negatives or ring rows
Rest 3 minutes

AMRAP 8 minutes
15 hollow rocks
10 renegade rows (each arm)
30 sec plank
Rest 3 minutes

AMRAP 8 minutes
10 wall ball ball slams
10 step ups
10 DB power snatches (5/arm)

WEEK 10 - DEADLIFT

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Some of the 4pm crew sweating it out while building “bullet proof” abs!

Tension pause deadlift 3x3 @ 85%

MERCURY I

AMRAP 10 minutes
5 strict pull-ups
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY II

AMRAP 10 minutes
5 pull-up negatives
8 barbell rows @ 25% deadlift
10 KB swings

MERCURY III

AMRAP 10 minutes
5 ring rows
8 barbell rows @ 25% deadlift
10 KB swings

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

WEEK 4 - DEADLIFT

Tension pause deadlift 5x6 @ 62.5%

MERCURY I

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m single KB lunge
15 KB swings

MERCURY II

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m lunge
15 KB swings

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