pull-up

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 9 - CONDITIONING

MERCURY I

AMRAP 6 minutes
5 DB push press
5 burpees
10 double unders
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
15 double unders
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-ups
20 double unders

MERCURY II

AMRAP 6 minutes
5 DB push press
5 burpees
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-up negatives
60 single skips

MERCURY III

AMRAP 6 minutes
5 DB push press
5 up downs
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 push-ups
5 DB rows
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 ring rows
60 single skips

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 - BENCH PRESS

Janet, Eddy, and Mel hitting some DB push presses and hollow rocks

Janet, Eddy, and Mel hitting some DB push presses and hollow rocks

Pause bench press 5x5 @ 75%
* 2-second pause on chest

MERCURY I

21-15-9 (12 min cap)
DB floor press
Push-ups
Pull-ups

MERCURY II

21-15-9 (12 min cap)
DB floor press
Push-ups
Pull-up negatives

MERCURY III

21-15-9 (12 min cap)
DB floor press
Push-ups
Ring rows

WEEK 7 - BENCH PRESS

Cari holding a weighted plank

Cari holding a weighted plank

Pause bench press 4x5 @ 75%
* 3 second pause on chest

MERCURY I

AMRAP 12 minutes
200m run
15 pull-ups
15 push-ups

MERCURY II

AMRAP 12 minutes
200m run
15 pull-up negatives
15 push-ups

MERCURY III

AMRAP 12 minutes
200m run
15 ring rows
15 kneeling push-ups

WEEK 6 - DEADLIFT

The dirty 09:30 working some abs yesterday

The dirty 09:30 working some abs yesterday

Tension pause deadlift 4x5 @ 72.5%

MERCURY I

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 strict pull-ups

MERCURY II

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 pull-up negatives

MERCURY III

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 ring rows

WEEK 5 - DEADLIFT

Tara with some box jumps

Tara with some box jumps

Tension pause deadlift 4x5 @ 70%

MERCURY I

AMRAP 14 minutes
250m row
10 pull-ups
15 DB front squats
20 renegade rows (total)

MERCURY II

AMRAP 14 minutes
250m row
10 pull-up negatives
15 DB front squats
20 renegade rows (total)

MERCURY III

AMRAP 14 minutes
250m row
10 ring rows
15 DB front squats
20 renegade rows (total)

WEEK 5 - BENCH PRESS

Shawna, Katherine, and Tara with some bear crawls

Shawna, Katherine, and Tara with some bear crawls

Pause bench press 4x6 @ 70%
* 4 second pause on chest

MERCURY I

AMRAP 12 minutes
10 explosive ball push-ups
10 strict pull-ups
10 bicep curls
10 ab wheels

MERCURY II

AMRAP 12 minutes
10 explosive push-ups
10 pull-up negatives
10 bicep curls
10 ab wheels

MERCURY III

AMRAP 12 minutes
10 push-ups
10 ring rows
10 bicep curls
10 ab wheels

WEEK 4 - SQUAT

Some landmine sit-ups

Some landmine sit-ups

Tempo squat 6x8 @ 60% 3-0-X-0

MERCURY I

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 pull-ups

MERCURY II

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 pull-up negatives

MERCURY III

4 - 5 rounds (12 min cap)
15 barbell rows @ 40 - 45% of today's squat
10 prisoner squats
5 ring rows

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