thruster

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 1 - DEADLIFT

Some plank ups from earlier in the week

Some plank ups from earlier in the week

Tension pause deadlift 3x6 @ 60%
* 2 sec pause on floor

MERCURY I

21-15-9 (For time)
Thrusters (95/65)
Pull-ups
Calorie air dyne

MERCURY II

21-15-9 (For time)
Thrusters (65/45)
Banded pull-ups
Calorie air dyne

MERCURY III

21-15-9 (For time)
Thrusters (45/35)
Ring rows
Calorie air dyne

Apr 24 2019

Whatever the Tabata is, it’s always going to get you!

Whatever the Tabata is, it’s always going to get you!

Tempo front squat 3x1-2 @ 95% 3-1-0-1
* or at 70 - 80% of squat *
OR
Tempo front squat 5x5 @ 70 - 80% 3-1-0-1
* or at 55 - 65% of squat *

MERCURY I

5 rounds (12 min cap)
9 thrusters (95/65)
9 box jumps
9 pull-ups
9 burpees

MERCURY II

5 rounds (12 min cap)
9 thrusters (65/45)
9 box jumps
9 pull-up negatives
9 burpees

MERCURY III

5 rounds (12 min cap)
9 thrusters (45/35)
9 step-ups
9 ring rows
9 up downs

Feb 12 2019

MERCURY I

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters (95/65)
10 box jumps
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
50 double unders
40m run
30 sec hollow hold
20 KB swings
10 pull-ups

MERCURY II

10 minute clock
2000m row
With the remaining time
10 knees to elbows
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 box jumps
10 hollow rocks
Rerst 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 banded pull-ups

MERCURY III

10 minute clock
2000m row
With the remaining time
10 hanging knee raises
Rest 20 seconds
Rest 2 min

AMRAP 10 minutes
10 burpee to DB power snatch (5/arm)
10 thrusters
10 step ups
10 hollow rocks
Rest 2 min

AMRAP 10 minutes
100 single skips
40m run
30 sec hollow hold
20 KB swings
10 ring rows

WEEK 10 - DEADLIFT

Some plank reach outs to build some bullet proof abs

Some plank reach outs to build some bullet proof abs

Pause deadlift 3x3 @ 85%
Then
Deadlift 2x5 @ 85% of 85%

MERCURY I

4 rounds for time:
5 bottom half pull-ups
5 top half pull-ups
5 pull-ups
10 barbell rows @ 25% of deadlift
10 thrusters

MERCURY II

4 rounds for time:
5 banded bottom half pull-ups
5 banded top half pull-ups
5 banded pull-ups
10 barbell rows @ 25% of deadlift
10 thrusters

MERCURY III

4 rounds for time:
15 ring rows
10 barbell rows @ 25% of deadlift
10 thrusters

WEEK 5 - CONDITIONING

MERCURY I

AMRAP 15 minutes
1000m row
50 thrusters (empty bar)
30 burpees
Rest 3 minutes

AMRAP 15 minutes
40m prowler
20 renegade rows (total)
40m prowler
50 double unders

MERCURY II

AMRAP 15 minutes
1000m row
50 thrusters (empty bar)
30 burpees
Rest 3 minutes

AMRAP 15 minutes
40m prowler
20 renegade rows (total)
40m prowler
100 single skips

MERCURY III

AMRAP 15 minutes
1000m row
50 thrusters (empty bar)
30 up downs
Rest 3 minutes

AMRAP 15 minutes
40m prowler
20 DB rows (total)
40m prowler
100 single skips

WEEK 4 - CONDITIONING

Ryan, Andrew, Lindsey, Susanna, and Michael with some no leg rowing

Ryan, Andrew, Lindsey, Susanna, and Michael with some no leg rowing

MERCURY I & II

21-15-9 (10 min cap)

Thrusters @ 20-25% deadlift

Burpee bar jump overs

Rest 3 minutes

4 rounds (10 min cap)

250m row

15 knees to elbows

10 burpee bar jump over rower

Rest 3 minutes

10 minute clock

10m bear crawl

1 burpee

10m bear crawl

2 burpees...

MERCURY III

21-15-9 (10 min cap)

DB thrusters

Burpees

Rest 3 minutes

4 rounds (10 min cap)

250m row

15 hanging knee raises

10 burpees

Rest 3 minutes

10 minute clock

10m bear crawl

1 burpee

10m bear crawl

2 burpees...

Tip: Choose Steak Over Chicken

WEEK 10 - CONDITIONING

Andrew and Michael cranking out some very tough half kneeling landmine presses

Andrew and Michael cranking out some very tough half kneeling landmine presses

Olympic Lifting

OR

2-3 rounds (15 min cap)
500m row
30 thrusters (65/45)
30 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
20 KB swings
15 burpees
10 box jumps

Tip: Keto Dieters Probably Aren't in Ketosis

WEEK 6 - CONDITIONING

A busy 09:30 session lunging and squatting their way to strength!

A busy 09:30 session lunging and squatting their way to strength!

3 rounds (12 min cap)
500m row
15 thrusters (95/65)
7 pull-ups
Rest 3 minutes

12 min clock
100-80-60-40-20
Double unders
15 burpees
Rest 3 minutes

AMRAP 12 minutes
5 jumping jacks
10m sprint
5 squats
10m sprint
5 hollow rocks
10m sprint
5 squats
10m sprint

Understanding Bracing