push-up

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 - 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 13 - BENCH PRESS

Early bird gets the worm! The 06:30 session grinding out some bear crawls and burpees

Early bird gets the worm! The 06:30 session grinding out some bear crawls and burpees

Pause bench press 2x2 @ 95%
OR
Pause bench press 5x5 @ 75 - 80%

AMRAP 12 minutes
15 DB floor press
15 DB push press
15 renegade rows
15 push-ups

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

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 10 - BENCH PRESS

Janet, Sydney and Joshua firing up those quads with some bear crawls

Janet, Sydney and Joshua firing up those quads with some bear crawls

Pause bench press 3x3-4 @ 85%

MERCURY I

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on a box)
10 ring rows (feet on box)

MERCURY II

AMRAP 10 minutes
10 push-ups
10 plank ups
10 plank hand step ups (on plates)
10 ring rows (feet on floor)

MERCURY III

AMRAP 10 minutes
10 kneeling push-ups
10 plank ups
10 plank hand step ups (on plates)
10 inverted rows

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 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 - 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 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