wall ball

WEEK 2 - SQUAT

Andrew sprinting with the prowler

Andrew sprinting with the prowler

Pause squat 4x5 @ 65%
* 2-sec pause

Tabata - 8 rounds of each movement of 20 seconds of work followed by 10 seconds of rest
A1. Wall balls
A2. Sprint
B1. Box jumps
B2. Lunges

WEEK 1 - CONDITIONING

"Filthy Fifty"
(35 min cap)
50 reps of each movement
Box jumps (24"/20")
Jumping pull-ups
KB swings (24kg/16kg)
Walking lunges
Knees to elbows
Push press (45#/35#)
Back extensions
Wall balls (20#/14#)
Burpees
Double unders

WEEK 10 - CONDITIONING

The birthday girl, Tara, leading the pack on a special birthday workout

The birthday girl, Tara, leading the pack on a special birthday workout

MERCURY I

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
20 double unders
15 burpees
30 double unders
10 ab wheel rollouts
40 double unders

MERCURY II

15 minute clock
2000m row
With the remaining time
AMRAP
15 wall balls
2 suicide sprints
Rest 3 minutes

AMRAP 15 minutes
20 slam balls
60 single skips
15 burpees
90 single skips
10 ab wheel rollouts
120 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 - 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 *