pull-up

WEEK 4 - DEADLIFT

Jessica and Tara keeping the wedge while deadlifting.

Jessica and Tara keeping the wedge while deadlifting.

Pause deadlift 1x5 @ 72.5%
* 1-second pause just below the knees
Then
EMOM 5 minutes
3 deadlifts at 90% of today's 72.5%

MERCURY I

AMRAP 12 minutes
200m run
10 pull-ups
20 KB swings
30 KB glute bridges

MERCURY II

AMRAP 12 minutes
200m run
10 pull-up negatives
20 KB swings
30 KB glute bridges

MERCURY III

AMRAP 12 minutes
200m run
10 ring rows
20 KB swings
30 KB glute bridges

WEEK 4 - CONDITIONING

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

Dr. Elliott Perkins working on some accessory stuff using the belt squat machine.

3 rounds (12 min)
25 wall balls
500m row
Rest 3 minutes

AMRAP 12 minutes
5 strict pull-ups / pull-up negatives / ring rows
10 hand release push-ups / kneeling hand release push-ups
15 slam balls
Rest 3 minutes

EMOM 12 minutes
1 DB power clean
1 DB front squat
1 DB push press
1 DB row....
* Add 1 rep every minute
** If you don't make the minute keep going and add 1 rep after each round completed until the 12 minutes is up

WEEK 3 - BENCH PRESS

Eddy pushing through the burn on landmine presses

Eddy pushing through the burn on landmine presses

Bench press 1x8 @ 70%
Then
Bench press 4x10 @ 90% of 70%

MERCURY I

AMRAP 12 minutes
10 strict pull-ups
20 push-ups
30 DB rows

MERCURY II

AMRAP 12 minutes
10 pull-up negatives
20 push-ups
30 DB rows

MERCURY III

AMRAP 12 minutes
10 ring rows
20 push-ups
30 DB rows

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 - DEADLIFT

Kevin having a seat while doing some front plate raises.

Kevin having a seat while doing some front plate raises.

Pause deadlift 3x6 @ 60%
* 1-sec pause just below the knees
** Max 3 minute rest between sets

MERCURY I

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-ups
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-ups
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-ups
40m prowler sprint

MERCURY II

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 pull-up negatives
40m prowler sprint
15 power cleans @ 25% of deadlift
15 pull-up negatives
40m prowler sprint
9 power cleans @ 25% of deadlift
9 pull-up negatives
40m prowler sprint

MERCURY III

For time (15 min cap)
21 power cleans @ 25% of deadlift
21 ring rows
40m prowler sprint
15 power cleans @ 25% of deadlift
15 ring rows
40m prowler sprint
9 power cleans @ 25% of deadlift
9 ring rows
40m prowler sprint

WEEK 1 - BENCH PRESS

The Saturday crew crushing a tough conditioning workout

The Saturday crew crushing a tough conditioning workout

Bench press 3x12 @ 60%
* no more than 3 minutes between sets

MERCURY I

5 rounds (6 min cap)
3 strict pull-ups
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY II

5 rounds (6 min cap)
3 pull-up negatives
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 burpees

MERCURY III

5 rounds (6 min cap)
3 ring rows
5 DB floor press
7 push-ups
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
10 DB rows
5 up downs

WEEK 14 - CONDITIONING

The calm before the storm.

The calm before the storm.

MERCURY I

AMRAP 12 minutes
200m run
15 hang power cleans
10 burpees
5 strict pull-ups
Rest 3 minutes

AMRAP 12 minutes
100m run
30 double unders
15 slam balls
Rest 3 minutes

3 rounds (12 min cap)
400m run
400m row

MERCURY II

AMRAP 12 minutes
200m run
15 hang power cleans
10 burpees
5 pull-up negatives
Rest 3 minutes

AMRAP 12 minutes
100m run
90 single skips
15 slam balls
Rest 3 minutes

3 rounds (12 min cap)
400m run
400m row

WEEK 14 - BENCH PRESS

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Bench press 1RM
OR
Bench press 3RM
OR
Bench press 5x5 @ 80%
OR
Bench press 10x10 @ 60%

MERCURY I

EMOM 10 minutes
3 strict pull-ups
5 burpees
7 hand release push-ups

MERCURY II

EMOM 10 minutes
3 pull-up negatives
5 burpees
7 hand release push-ups

MERCURY III

EMOM 10 minutes
3 ring rows
5 up downs
7 hand release kneeling push-ups

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 12 - BENCH PRESS

Josh, Bob, Eddy and Jacob producing some rock solid abs!

Josh, Bob, Eddy and Jacob producing some rock solid abs!

Pause bench press 2x2 @ 92.5%

MERCURY I

AMRAP 10 minutes
5 diamond push-ups
5 strict pull-ups (no bands)
5 regular push-ups
5 DB curls
5 wide push-ups
5 feet raised ring/inverted rows

MERCURY II

AMRAP 10 minutes
5 diamond push-ups
5 pull-up negatives
5 regular push-ups
5 DB curls
5 wide push-ups
5 ring/inverted rows