knees to elbow

WEEK 3 - SQUAT

Janet and Cari with some front squats

Janet and Cari with some front squats

Pause squat 4x5 @ 70%
3 min rest max between sets

MERCURY I

AMRAP 12 minutes
75 double unders
50 squats
25 toes to bar

MERCURY II

AMRAP 12 minutes
75 double unders
50 squats
25 knees to elbows

MERCURY III

AMRAP 12 minutes
75 double unders
50 squats
25 hanging knee raises

WEEK 2 - CONDITIONING

MERCURY I

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 strict pull-ups
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY II

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 knees to elbows
15 push-ups
5 pull-up negatives
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

MERCURY III

AMRAP 12 minutes
15 DB thrusters
10 DB power cleans
5 DB push press
Rest 3 minutes

AMRAP 12 minutes
25 hanging knee raises
15 push-ups
5 ring rows
Rest 3 minutes

AMRAP 12 minutes
Row 250m
1 suicide sprint
40m KB/DB farmer carry

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 11 - CONDITIONING

April and the rest of the 09:30 crew with some KB lunges

April and the rest of the 09:30 crew with some KB lunges

MERCURY I

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY II

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 pull-up negatives
5 push-ups
10 knees to elbows
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 burpees

MERCURY III

AMRAP 12 minutes
200m run
20m bear crawl
15 ball slams
Rest 3 minutes

AMRAP 12 minutes
5 ring rows
5 push-ups
10 hanging knee raises
Rest 3 minutes

12 minute clock
2000m row*
* Every 2 minutes complete 5 up downs

WEEK 9 - BENCH PRESS

Pause bench press 3x3-4 @ 80%
* 2 sec pause on chest

MERCURY I

AMRAP 10 minutes
15 ring dips
10 toes to bar
5 strict pull-ups (no bands)*
100m run

MERCURY II

AMRAP 10 minutes
15 band assisted ring dips
10 knees to elbows
5 pull-up negatives (band permitted)
100m run

MERCURY III

AMRAP 10 minutes
15 bench dips
10 hanging knee raises
5 ring rows
100m run

* If you cannot do 5 strict pull-ups without a band, you MUST do pull-up negatives. Pull-ups with a band are not permitted during this workout

WEEK 8 - SHOULDER PRESS

A little Canada Day action with a small crew

A little Canada Day action with a small crew

Shoulder press 5x5 @ 75%

MERCURY I

AMRAP 15 minutes
15 push press with todays's 75%
15 barbell roll outs
15 calorie row
15 knees to elbows

MERCURY II

AMRAP 15 minutes
15 push press with todays's 75%
15 ab wheel roll outs
15 calorie row
15 hanging knee raises

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 - 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 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 - 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