sprint

WEEK 6 - SQUAT

Andrew and Shawna burning up some calories on the air dyne

Andrew and Shawna burning up some calories on the air dyne

Tempo squat 4x5-6 @ 72.5% 3-0-X-0

MERCURY I

4 rounds (12 min cap)
10 DB/KB Cossack squats (5/side)
100m sprint
10m DB/KB lunge pass through (forward)
10m DB/KB lunge pass through (backward)
100m sprint
10 DB/KB squats

MERCURY II

4 rounds (12 min cap)
10 Cossack squats (5/side)
100m sprint
10m lunge (forward)
10m lunge (backward)
100m sprint
10 squats

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

Mar 29 2019

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Ryan, Eddy, Lindsey and Julianne hitting some hammies.

Deadlift 4x4 @ 82.5%

MERCURY I

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 goblet squats

MERCURY II

AMRAP 12 minutes
20m HAPS
40m sprint
15 KB swings
15 squats

Feb 08 2019

Mya anxiously awaiting her father to complete his plank walk

Mya anxiously awaiting her father to complete his plank walk

Deadlift 5x5-6 @ 75%
Then
Glute bridges 3x8 @ 60% of deadlift

MERCURY I

AMRAP 10 minutes
40m plate pinch
15 KB swings
20 lateral jumps
40m sprint

MERCURY II

AMRAP 10 minutes
40m plate pinch
15 KB swings
20 lateral leaps
40m sprint

Jan 25 2019

THIS SATURDAY! TWO WORLDS COLLIDE FOR ONE GREAT WORKOUT!

THIS SATURDAY! TWO WORLDS COLLIDE FOR ONE GREAT WORKOUT!

Deadlift 6x6 @ 70%

MERCURY I

AMRAP 12 minutes
50 double unders
40m run
30 KB swings
20 goblet squats
10 strict pull-ups

MERCURY II

AMRAP 12 minutes
100 single skips
40m run
30 KB swings
20 goblet squats
10 pull-up negatives

MERCURY III

AMRAP 12 minutes
100 single skips
40m run
30 KB swings
20 squats
10 ring rows

Jan 21 2019

Some gorilla walks by Lindsey and Jo this Saturday

Some gorilla walks by Lindsey and Jo this Saturday

Tempo bench press 6x8 @ 60% 4-1-0-1

MERCURY I

6 min clock
7 strict pull-ups
12 knees to elbows
6 min clock
15 push-ups
60m sprint

MERCURY II

6 min clock
7 band assisted pull-ups
12 knees to elbows
6 min clock
15 push-ups
60m sprint

MERCURY III

6 min clock
7 ring rows
12 hanging knee raises
6 min clock
15 kneeling push-ups
60m sprint

Jan 10 2019

Working on some power moves during yesterday’s conditioning

Working on some power moves during yesterday’s conditioning

Push press 4x8 @ 65%

MERCURY I

AMRAP 12 minutes
20 DB push press
20 knees to elbows
250m row
40m sprint

MERCURY II

AMRAP 12 minutes
20 DB push press
20 hanging knee raises
250m row
40m sprint

WEEK 15 - CONDITIONING

The early morning crew getting their chest pump on

The early morning crew getting their chest pump on

AMRAP 12 minutes
80m sprint
15 KB swings
10 KB presses (5/arm)
Rest 3 minutes

AMRAP 12 minutes
250m row
20 KB row (10/arm)
15 knees to elbows
Rest 3 minutes

EMOM 12 minutes
1 DB power clean & press
3 burpees
2 DB power clean & press
3 burpees...
* Add 1 DB power clean and press each round *