run

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 - CONDITIONING

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

Great time at the jays game this past Saturday with a great crew! More fun excursions are on the horizon!

MERCURY I

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
40 double unders
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

MERCURY II

EMOM 10 minutes
2 thrusters
* add 2 thrusters every round *
** if you don't make the round that you are on, treat the rest of the time as an as many reps as possible **

Rest 3 minutes

3 rounds (12 min cap)
20m prowler sprint
120 single skips
20 DB hang power snatch
40 sec plank
Rest 3 minutes

AMRAP 12 minutes
80m run
10 DB shoulder press
10 ring/inverted bar rows
10 tuck jumps

WEEK 4 - DEADLIFT

Tension pause deadlift 5x6 @ 62.5%

MERCURY I

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m single KB lunge
15 KB swings

MERCURY II

3 rounds (12 min cap)
200m run
20m bear crawl
100m run
20m lunge
15 KB swings

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 - DEADLIFT

Evette with some rotational side plank landmines

Evette with some rotational side plank landmines

Tension pause deadlift 5x6 @ 62.5%

3 rounds (12 min cap)
200m run
40m prowler sprint low handles
* If your sprint turns into a walk it is too heavy
20m lunge
45 sec plank

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

WEEK 2 - SQUAT

Lindsey and Ryan with some renegade rows

Lindsey and Ryan with some renegade rows

Tempo squat 4x8 @ 60% 3-0-X-0

MERCURY I

3 rounds (12 min cap)
20m front rack KB lunge (switch hands after 10m)
15 KB swings
200m run
15 box jumps

MERCURY II

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 box jumps

MERCURY III

3 rounds (12 min cap)
20m lunge
15 KB swings
200m run
15 step ups

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

May 01 2019

Michelle sprinting with the prowler

Michelle sprinting with the prowler

Tempo front squat 2x1-2 @ 97.5% 3-1-0-1
*or at 80-90% of squat*
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
*or at 55-65% of squat*

5 rounds (12 min cap)
20 DB front squats
40m run
20 DB Romanian deadlifts
40m run