run

WEEK 5 - CONDITIONING

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

Cari, Eddy, Robyn and her cheering squat with some rowing sprints

MERCURY I

AMRAP 15 minutes
400m run
20m lunge
15 burpees
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
30 double unders
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
10 double unders

MERCURY II

AMRAP 15 minutes
400m run
20m lunge
15 up downs
Rest 3 minutes

AMRAP 12 minutes
10 thrusters
20 KB swings
60 single skips
Rest 3 minutes

EMOM 9 minutes
100m run
2 thrusters (same weight as above)
20 single skips

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 - DEADLIFT

Jessica and Tara keeping the wedge while deadlifting.

Jessica and Tara keeping the wedge while deadlifting.

Pause deadlift 1x5 @ 72.5%
* 1-second pause just below the knees
Then
EMOM 5 minutes
3 deadlifts at 90% of today's 72.5%

MERCURY I

AMRAP 12 minutes
200m run
10 pull-ups
20 KB swings
30 KB glute bridges

MERCURY II

AMRAP 12 minutes
200m run
10 pull-up negatives
20 KB swings
30 KB glute bridges

MERCURY III

AMRAP 12 minutes
200m run
10 ring rows
20 KB swings
30 KB glute bridges

WEEK 3 - DEADLIFT

A little early morning stroll down the turf

A little early morning stroll down the turf

Pause deadlift 4x5 @ 70%
* 1-second pause just below the knees
** No more than 3 min rest between sets

MERCURY I

AMRAP 12 minutes
20m DB walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 DB front squats
40m run

MERCURY II

AMRAP 12 minutes
20m walking lunge
10 hollow rocks
20 DB Romanian deadlifts
10 squats
40m run

WEEK 1 - SQUAT

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to  www.ironwarfarepowerlifting.com  to sign up! Head there if you want to compete too! Some spots left!

Iron Warfare powerlifting meet is quickly approaching. We are looking for volunteers to help make the meet be successful! Go to www.ironwarfarepowerlifting.com to sign up! Head there if you want to compete too! Some spots left!

2-sec pause squat 3x6 @ 60%
* 3 min rest max between sets

MERCURY I

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 DB front squats
10 DB RDL
** only use 1 DB from DB front squats

MERCURY II

AMRAP 15 minutes
200m run
30 sec DB wall sit**
20 squats
10 DB RDL
** only use 1 DB from DB front squats

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 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 - SQUAT

Josh with some push-ups from yesterday’s arm blaster

Josh with some push-ups from yesterday’s arm blaster

Tempo squat 2x2 @ 92.5% 3-0-X-0

MERCURY I

AMRAP 12 minutes
50 squats
40m run
30 burpees
20m lunge
10 ball slams

MERCURY II

AMRAP 12 minutes
50 squats
40m run
30 up downs
20m lunge
10 ball slams

WEEK 11 - DEADLIFT

Alyssa and Kevin crushing a 2k row

Alyssa and Kevin crushing a 2k row

Tension Pause Deadlift 2x2 @ 90%

MERCURY I

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
25 double unders

MERCURY II

AMRAP 12 minutes
100m run
10 deadlifts @ 50%
10 DB power cleans
75 single skips

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