renegade row

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 - 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 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 2 - BENCH PRESS

Pause bench press 4x8 @ 60%
* 4 sec pause on the chest

MERCURY I

21-15-9
Bench press @ 50%
Ring dips
Renegade rows

MERCURY II

21-15-9
Bench press @ 50%
Banded ring dips
Renegade rows

MERCURY III

21-15-9
Bench press @ 50%
Bench dips
Renegade rows

Apr 23 2019

Julianne with some Tabata renegade rows

Julianne with some Tabata renegade rows

Tempo bench press 3x1-2 @ 95% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

Tabata
8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
Push-ups
DB floor press
Renegade rows

Apr 08 2019

The 16:00 session with some DB push press and burpees

The 16:00 session with some DB push press and burpees

Tempo bench press 3x3 @ 85% 3-1-0-1

MERCURY I

5 rounds (12 min cap)
6 diamond hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 strict pull-ups

MERCURY II

5 rounds (12 min cap)
6 close hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 pull-up negatives

MERCURY III

5 rounds (12 min cap)
6 hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 hand release push-ups
6 ring rows

Apr 01 2019

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at  http://www.kingstoncircusarts.com

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at http://www.kingstoncircusarts.com

Tempo bench press 4x4 @ 80% 3-1-0-1

MERCURY I

10 minute clock
75 hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY II

10 minute clock
75 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY III

10 minute clock
50 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

Mar 11 2019

These ladies have got some tri’s for the guys!

These ladies have got some tri’s for the guys!

Tempo bench press 5x5 @ 75% 3-1-0-1

MERCURY I

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 strict ring dips
5 strict pull-ups

MERCURY II

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 banded ring dips
5 banded pull-ups

MERCURY III

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 feet assisted ring dips
5 ring rows