ring row

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 - 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

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 - 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