row

WEEK 5 - PUSH PRESS

Jaclyn and Polly with some friendly family competition

Jaclyn and Polly with some friendly family competition

Push press 4x5 @ 75%
* Maximum 3 min rest between sets

Tabata
** 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Plank reach outs
A2. Hollow rocks
B1. DB push press
B2. No feet row

WEEK 5 - SQUAT

Beautiful morning for a quick sprint

Beautiful morning for a quick sprint

Pause squat 1x5 @ 72.5%
Then
Pause squat 4x6 @ 90% 0f 5
* 1-sec pause
** No more than 3 minutes rest between sets


AMRAP 12 minutes
250m row
100m sprint
25 squats
15 ball slams

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 2 - DEADLIFT

Mel and Andrew balancing some weight during bear crawls

Mel and Andrew balancing some weight during bear crawls

Pause deadlift 4x5 @ 65%
* 1 sec pause just below knees
3 min rest max between sets

AMRAP 14 minutes
10 front squats @ 35% deadlift 1RM
250m row
80m sprint
10m weighted bear crawl

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 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 13 - SQUAT

Lindsey sprinting while her hair catches some air

Lindsey sprinting while her hair catches some air

Tempo squat 2x1-2 @ 95% 3-0-X-0
OR
Tempo squat 5x5 @ 75-80% 3-0-X-0

For time
500m row
10 squats
5 KB swings
400m row
20 squats
10 KB swings
300m row
30 squats
15 KB swings
200m row
40 squats
20 KB swings
100m row
50 squats
25 KB swings

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 - CONDITIONING

The birthday girl, Tara, leading the pack on a special birthday workout

The birthday girl, Tara, leading the pack on a special birthday workout

MERCURY I

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
20 double unders
15 burpees
30 double unders
10 ab wheel rollouts
40 double unders

MERCURY II

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
60 single skips
15 burpees
90 single skips
10 ab wheel rollouts
120 single skips