up down

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 4 - SQUAT

Katherine, Shawna, and Jessica with some pause squats

Katherine, Shawna, and Jessica with some pause squats

Pause squat 1x6 @ 72.5%
* 1-sec pause
Then
Pause squat 4x6 @ 90% of your first set of 6
* No more than 3 minutes of rest between sets

MERCURY I

EMOM 12 minutes
1 burpee
3 front squats @ 35% squat
5 box jumps

MERCURY II

EMOM 12 minutes
1 up down
3 front squats
5 step-up

WEEK 14 - BENCH PRESS

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Ryan, Eddy, and Lindsey with some battle ropes on a Saturday

Bench press 1RM
OR
Bench press 3RM
OR
Bench press 5x5 @ 80%
OR
Bench press 10x10 @ 60%

MERCURY I

EMOM 10 minutes
3 strict pull-ups
5 burpees
7 hand release push-ups

MERCURY II

EMOM 10 minutes
3 pull-up negatives
5 burpees
7 hand release push-ups

MERCURY III

EMOM 10 minutes
3 ring rows
5 up downs
7 hand release kneeling push-ups

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 - 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

WEEK 10 - SQUAT

Tempo squat 3x3 @ 85% 3-0-X-0

MERCURY I

AMRAP 12 minutes
10 squats @ 50%
20m overhead DB walking lunge
10 burpees
20m overhead DB walking lunge
250m row

MERCURY II

AMRAP 12 minutes
10 squats @ 50%
20m walking lunge
10 up downs
20m walking lunge
250m row

WEEK 9 - CONDITIONING

MERCURY I

AMRAP 6 minutes
5 DB push press
5 burpees
10 double unders
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
15 double unders
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-ups
20 double unders

MERCURY II

AMRAP 6 minutes
5 DB push press
5 burpees
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 manmakers
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 pull-up negatives
60 single skips

MERCURY III

AMRAP 6 minutes
5 DB push press
5 up downs
30 single skips
Rest 2 minutes

AMRAP 6 minutes
5 push-ups
5 DB rows
45 single skips
Rest 2 minutes

AMRAP 6 minutes
1000m run
Rest 2 minutes

AMRAP 6 minutes
5 ring rows
60 single skips

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

WEEK 6 - BENCH PRESS

A determined 09:30 class rowing hard

A determined 09:30 class rowing hard

Pause bench press 4x5-6 @ 72.5%
* 4 second pause on chest

MERCURY I

4 rounds (12 min cap)
10 manmakers
10 burpees
10m plank walk forwards
10m plank walk backwards

MERCURY II

4 rounds (12 min cap)
10 push-ups
10 DB rows
10 up downs
40 sec plank hold