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WEEK 1 - CONDITIONING

Alexis’ grandmother is stronger than yours!

Alexis’ grandmother is stronger than yours!

MERCURY I

AMRAP 12 minutes
10 DB power cleans
10 box jumps
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 burpees
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 knees to elbows
30 sec plank
120m run

MERCURY II

AMRAP 12 minutes
10 DB power cleans
10 step ups
10 calorie air dyne
Rest 3 minutes

AMRAP 12 minutes
15 calorie row
15 up downs
80m run
Rest 3 minutes

AMRAP 12 minutes
15 KB swings
15 hanging knee raises
30 sec plank
120m run

Apr 30 2019

Andrew’s best side?

Andrew’s best side?

MERCURY I

AMRAP 15 minutes
10 burpees
20m prowler sprint
30 double unders
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY II

AMRAP 15 minutes
10 burpees
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 box jumps

MERCURY III

AMRAP 15 minutes
10 up downs
20m prowler sprint
60 single skips
Rest 3 minutes

AMRAP 15 minutes
150m row
15 KB swings
2 suicide sprints
10 step ups

Apr 09 2019

AMRAP 15 minutes
30 calorie air dyne
20m prowler low handle
30 KB swings
20 DB power cleans
Rest 3 minutes

AMRAP 15 minutes
14 DB shoulder press
10 calorie arms only row
14 DB power snatch (7/arm)
20 DB rows

Apr 02 2019

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

MERCURY I

12 minute clock
Beep Test
With the remaining time AMRAP
5 box jumps
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

MERCURY II

12 minute clock
Beep Test
With the remaining time AMRAP
5 step ups
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

Mar 26 2019

MERCURY I

10 minute clock
50 burpee box jump overs
Remaining time
5 DB push press
25 double unders
Rest 3 minutes

10 minute clock
1000m row
Remaining time
10 DB power cleans
10 DB thrusters
Rest 3 minutes

10 minute clock
40m run
1 burpee
1 DB push press
40m run
2 burpees
2 DB push press...
*add 1 rep every round

MERCURY II

10 minute clock
50 burpee box jump
Remaining time
5 DB push press
50 single skips
Rest 3 minutes

10 minute clock
1000m row
Remaining time
10 DB power cleans
10 DB thrusters
Rest 3 minutes

10 minute clock
40m run
1 up down
1 DB push press
40m run
2 up downs
2 DB push press...
*add 1 rep every round

Mar 13 2019

Tempo Front Squats 5x5 @ 75% 3-1-0-1
* or @ 60-70% squat *

MERCURY I

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 Bulgarian squats (5/leg)
5 lateral paralette jump overs
10 cal row
20m run

MERCURY II

12 minute clock
100 squats
Remaining time AMRAP
20m prowler
10 staionary lunges (5/leg)
5 high knee step overs
10 cal row
20m run