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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

WEEK 10 - SQUAT

Tempo squat 3x3 @ 85% 3-0-X-0

MERCURY I

AMRAP 12 minutes
10 squats @ 50%
20m overhead DB walking lunge
10 burpees
20m overhead DB walking lunge
250m row

MERCURY II

AMRAP 12 minutes
10 squats @ 50%
20m walking lunge
10 up downs
20m walking lunge
250m row

WEEK 8 - SHOULDER PRESS

A little Canada Day action with a small crew

A little Canada Day action with a small crew

Shoulder press 5x5 @ 75%

MERCURY I

AMRAP 15 minutes
15 push press with todays's 75%
15 barbell roll outs
15 calorie row
15 knees to elbows

MERCURY II

AMRAP 15 minutes
15 push press with todays's 75%
15 ab wheel roll outs
15 calorie row
15 hanging knee raises

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 6 - DEADLIFT

The dirty 09:30 working some abs yesterday

The dirty 09:30 working some abs yesterday

Tension pause deadlift 4x5 @ 72.5%

MERCURY I

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 strict pull-ups

MERCURY II

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 pull-up negatives

MERCURY III

AMRAP 14 minutes
500m row
20m bear crawl
20 DB rows
60m run
10 ring rows

WEEK 6 - CONDITIONING

Kevin with some mapmakers

Kevin with some mapmakers

For time (10 min cap)
Row 1000m
50 wall balls
50 KB swings
Rest 3 minutes

3 rounds (10 min cap)
400m run
25 ball slams
Rest 3 minutes

3 rounds (10 min cap)
20 DB thrusters
15 calorie air dyne
10 hollow rocks

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 4 - CONDITIONING

MERCURY I

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
40 double unders
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY II

4 rounds (12 min cap)
250m row
15 ball slams
10 burpees
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 pull-ups
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette jump overs
20m run
15 DB power cleans

MERCURY III

4 rounds (12 min cap)
250m row
15 ball slams
10 up downs
Rest 3 minutes

AMRAP 12 minutes
120 single skips
30 sec hollow hold
20 DB push press
10 ring rows
Rest 3 minutes

AMRAP 12 minutes
80m run
15 KB swings
60m run
15 Russian twists (w/ slam ball from above)
40m run
15 paralette step overs
20m run
15 DB power cleans

WEEK 3 - CONDITIONING

For time: (12 min cap)
500m row -- 25 KB swings
400m row -- 25 KB swings
300m row -- 25 KB swings
200m row -- 25 KB swings
100m row -- 25 KB swings
Rest 3 minutes

4 rounds (12 min cap)
50 double unders
20 wall balls
40m run
Rest 3 minutes

AMRAP 12 minutes
20 cal air dyne
10 pull-ups
15 knees to elbows
80m run