toes to bar

WEEK 9 - BENCH PRESS

Pause bench press 3x3-4 @ 80%
* 2 sec pause on chest

MERCURY I

AMRAP 10 minutes
15 ring dips
10 toes to bar
5 strict pull-ups (no bands)*
100m run

MERCURY II

AMRAP 10 minutes
15 band assisted ring dips
10 knees to elbows
5 pull-up negatives (band permitted)
100m run

MERCURY III

AMRAP 10 minutes
15 bench dips
10 hanging knee raises
5 ring rows
100m run

* If you cannot do 5 strict pull-ups without a band, you MUST do pull-up negatives. Pull-ups with a band are not permitted during this workout

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

Apr 25 2019

Jeff returning to Mercury for some great training!

Jeff returning to Mercury for some great training!

Push press 3x2 @ 95%
OR
Push press 5x5 @ 70 - 80%

MERCURY I

AMRAP 15 minutes
10 DB push press
10 toes to bar
10m banded plank walk forwards
10m banded plank walk backwards
50 double unders

MERCURY II

AMRAP 15 minutes
10 DB push press
10 knees to elbows
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

MERCURY III

AMRAP 15 minutes
10 DB push press
10 hanging knee raises
10m banded plank walk forwards
10m banded plank walk backwards
100 single skips

Mar 05 2019

MERCURY I

12 minute clock
50 burpees
Remaining time AMRAP
5 toes to bar
20 double unders
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-ups
5 DB power snatch (5/arm)

MERCURY II

12 minute clock
50 burpees
Remaining time AMRAP
5 knees to elbows
40 single skips
Rest 3 minutes

12 minute clock
40 burpees
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 burpees
Remaining time AMRAP
20m prowler sprint
5 pull-up negatives
5 DB power snatch (5/arm)

MERCURY III

12 minute clock
50 up downs
Remaining time AMRAP
5 hanging knee raises
40 single skips
Rest 3 minutes

12 minute clock
40 up downs
Remaining time AMRAP
5 DB shoulder press
5 manmakers
Rest 3 miunutes

12 minute clock
30 up downs
Remaining time AMRAP
20m prowler sprint
5 ring rows
5 DB power snatch (5/arm)

No article today

Feb 18 2019

A small but great crew battling it out on Family Day

A small but great crew battling it out on Family Day

MERCURY I

AMRAP 15 minutes
1 power clean @ 35% deadlift
3 front squats
5 box jumps
7 burpees
9 toes to bar
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY II

AMRAP 15 minutes
1 power clean @ 25% deadlift
3 front squats
5 box jumps
7 burpees
9 knees to elbows
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 pull-ups
10 calorie air dyne or row
40m run

MERCURY III

AMRAP 15 minutes
1 power clean @ 15 - 20% deadlift
3 front squats
5 step-ups
7 up downs
9 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
10 DB push press
10 DB curls
10 ring rows
10 calorie air dyne or row
40m run

WEEK 2 - CONDITIONING

bear crawl

12 minute clock
1 burpee
40m sprint
2 burpees
40m sprint
3 burpees
* Add a burpee each round *
Rest 3 minutes

10 rounds (12 min cap)
10 wall balls
15 double unders
Rest 3 minutes

AMRAP 4 minutes
3 chest to bar pull-ups
6 ball slams
AMRAP 4 minutes
3 handstand push-ups
6 hollow rocks
AMRAP 4 minutes
3 power cleans @ 25% squat
6 toes to bar

The Comparison Trap: Can You Use It For Good?

WEEK 3 - CONDITIONING

Grab a friend, loved one or coworker and engage in some friendly competition with this amazing offer!

Grab a friend, loved one or coworker and engage in some friendly competition with this amazing offer!

AMRAP 10 minutes
5 power cleans @ 25% deadlift
5 burpees
100m sprint
Rest 2 minutes

4 rounds (10 minute cap)
20 wall balls
15 toes to bar
Rest 2 minutes

3 - 4 rounds
150m row
12 push-ups
9 DB push press
6 renegade rows

Tip: How To Increase Self-Control