wall ball

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 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

Apr 02 2019

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

Michelle, Tara, Shawna and Mike with some hand release push-ups to ensure full range of motion.

MERCURY I

12 minute clock
Beep Test
With the remaining time AMRAP
5 box jumps
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

MERCURY II

12 minute clock
Beep Test
With the remaining time AMRAP
5 step ups
5 wall balls
Rest 3 minutes

For time (20 min cap) 100 calorie air dyne
100 calorie row
*** every 2 minutes do 5 burpees ***

Mar 19 2019

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

Cari, Lindsey, Andrew and Mel (I don’t know why she’s smiling on the air dyne) with some air dyne sprints during Saturday’s workout.

MERCURY I

12 minute clock
3 rounds
15 wall balls
10 burpees
Remaining time:
Max calorie row

12 minute clock
5 rounds
10 DB hang power snatch (5/arm)
50 double unders
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 box jumps
12 knees to elbows

MERCURY II

12 minute clock
3 rounds
15 wall balls
10 up downs
Remaining time:
max calorie row

12 minute clock
5 rounds 10 DB hang power snatch (5/arm)
100 single skips
80m run

AMRAP 12 minutes
12 KB swings
12 hollow rocks
12 step ups
12 hanging knee raises

Feb 26 2019

Rockin’ some hollow rocks

Rockin’ some hollow rocks

MERCURY I

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY II

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 band assisted pull-ups
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

MERCURY III

12 minute clock
Row 2000m
Remaining time AMRAP
10 wall balls
10 push-ups
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean and press
15 calorie row
10 ring rows
10 mountain climbers
Rest 3 minutes

AMRAP 12 minutes
10 DB thrusters
40m run
10 burpees
10 hollow rocks

Feb 05 2019

The 6pm crew pushing through some plank up to renegade rows

The 6pm crew pushing through some plank up to renegade rows

MERCURY I

AMRAP 12 minutes
20m plank walk
20 sec plank hold
20m plank walk
20 DB hang power snatch
20 squats
Rest 3 minutes

AMRAP 12 minutes
100m arms only row
100m legs only row
200m row
15 wall balls
20 double unders
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean
40m DB run
10 burpees
10 knees to elbows

MERCURY II

AMRAP 12 minutes
20m plank walk
20 sec plank hold
20m plank walk
20 DB hang power snatch
20 squats
Rest 3 minutes

AMRAP 12 minutes
100m arms only row
100m legs only row
200m row
15 wall balls
40 single skips
Rest 3 minutes

AMRAP 12 minutes
10 DB power clean
40m DB run
10 up downs
10 hanging knee raises

Proper Breathing Brings Better Health

* a little longer read but well worth it *

Jan 29 2019

MERCURY I

15 min clock
50 snow shovels
AMRAP
5 strict pull-ups
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
100 double unders
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY II

15 min clock
50 snow shovels
AMRAP
5 pull-up negatives
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 sinlge skips
12 wall balls
AMRAP
10 burpees
10 box jumps
10 DB push press

MERCURY III

15 min clock
50 snow shovels
AMRAP
5 ring rows
10 DB thrusters
15 Russian twists
Rest 3 min
15 min clock
2 rounds
200 single skips
12 wall balls
AMRAP
10 up downs
10 step up per leg
10 DB push press

Jan 22 2019

Strict pull-ups and knees to elbows made for a tough combination yesterday.

Strict pull-ups and knees to elbows made for a tough combination yesterday.

MERCURY I

7 min clock
500m row
AMRAP remaining
7 burpees
7 DB push press
Rest 2 min
7 min clock
200m run
AMRAP remaining
10 wall balls
20 double unders
7 min clock
25 burpees
AMRAP remaining
1 suicide sprint
10 DB hang power snatch (5/arm)
Rest 2 min
7 min clock
30 hollow rocks
AMRAP remaining
10 KB swings
20s plank

MERCURY II

7 min clock
500m row
AMRAP remaining
7 up downs
7 DB push press
Rest 2 min
7 min clock
200m run
AMRAP remaining
10 wall balls
40 single skips
7 min clock
25 up downs
AMRAP remaining
1 suicide sprint
10 DB hang power snatch (5/arm)
Rest 2 min
7 min clock
30 hollow rocks
AMRAP remaining
10 KB swings
20s plank

Jan 08 2019

MERCURY I

30 min clock
2000m row
With the remaining time:
50 double unders
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY II

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 burpees

MERCURY III

30 min clock
2000m row
With the remaining time:
100 single skips
40m prowler sprint
30 wall balls
20 sec hollow hold
10 up downs

WEEK 13 - DEADLIFT

Starting the conditioning off this morning with some goblet squats

Starting the conditioning off this morning with some goblet squats

Deadlift 3x2-3 @ 90%
Then
Deadlift 2x5 @ 90% of 90%

MERCURY I

4 rounds (10 min cap)
15 goblet squats
15 goblet glute bridges
15 wall balls
80m run

MERCURY II

4 rounds (10 min cap)
15 squats
15 glute bridges
15 wall balls
80m run