knees to elbow

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 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 17 2019

Push press 3x3 @ 90%

MERCURY I

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 KB snatches (5/arm)
15 sec hollow hold
20 DB push press

MERCURY II

AMRAP 10 minutes
5 knees to elbows 4-0-2-0
10 DB snatches (5/arm)
15 sec hollow hold
20 DB push press

Apr 10 2018

Tempo front squat 3x3 @ 85% 3-1-0-1

4 rounds (12 minute cap)
6 DB front squats
12 lunges (6/leg)
* weight optional *
6 knees to elbows 2-0-2-0
12 DB Romanian deadlifts (6/leg)
* use DB from front squats *
6 squats @ 50% squat
12 squat jumps

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

Mar 05 2019

MERCURY I

12 minute clock
50 burpees
Remaining time AMRAP
5 toes to bar
20 double unders
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-ups
5 DB power snatch (5/arm)

MERCURY II

12 minute clock
50 burpees
Remaining time AMRAP
5 knees to elbows
40 single skips
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-up negatives
5 DB power snatch (5/arm)

MERCURY III

12 minute clock
50 up downs
Remaining time AMRAP
5 hanging knee raises
40 single skips
Rest 3 minutes

12 minute clock
40 up downs
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 up downs
Remaining time AMRAP
20m prowler sprint
5 ring rows
5 DB power snatch (5/arm)

No article today

Feb 18 2019

A small but great crew battling it out on Family Day

A small but great crew battling it out on Family Day

MERCURY I

AMRAP 15 minutes
1 power clean @ 35% deadlift
3 front squats
5 box jumps
7 burpees
9 toes to bar
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY II

AMRAP 15 minutes
1 power clean @ 25% deadlift
3 front squats
5 box jumps
7 burpees
9 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY III

AMRAP 15 minutes
1 power clean @ 15 - 20% deadlift
3 front squats
5 step-ups
7 up downs
9 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 ring rows
10 calorie air dyne or row
40m run

Feb 12 2019

MERCURY I

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters (95/65)
10 box jumps
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
50 double unders
40m run
30 sec hollow hold
20 KB swings
10 pull-ups

MERCURY II

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 box jumps
10 hollow rocks
Rerst 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 banded pull-ups

MERCURY III

10 minute clock
2000m row
With the remaining time
10 hanging knee raises
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 step ups
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 ring rows

Feb 07 2019

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Tara using the Swiss bar for some bench press while recovering from a shoulder injury. We have the tools and expertise to get you moving like you did pre-injury.

Push press 5x6 @ 70%

The time it takes you to do your 20m plank walk, that is the amount of time you have to do as many reps as possible for the ab movement proceding the plank walk. Once you've completed the ab wheel you start back at the top.
* For example, if it takes you 30 seconds to do the plank walk, you have 30 seconds to do as many knees to elbows as possible. If your next plank walk takes 25 seconds, then you have 25 seconds to complete as many Russian twists as possible. *

"WILBY"

MERCURY I

10 minute clock
20m plank walk
Knees to elbows
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel

MERCURY II

10 minute clock
20m plank walk
Hanging knee raises
20m plank walk
Russian twists
20m plank walk
Hollow rocks
20m plank walk
Ab wheel