Programming March 18th- March 26th

Monday

15 minute AMRAP
75 Thrusters s(95/65) f(65/45)
100 Pushups
75 Anchored Situps 
100 cal assault bike

*score is total reps*

Tuesday
10 minute AMRAP
12 shoulder to OH s(115/75) f(75/55)
Double unders s(40) f(20)
Row 20/14 cals

Rest 5 minutes

10 minute AMRAP
12 Deadlifts s(155/125) f(135/95)
8 Burpee over  box s(30/24) f(24/20)
Row 20/14 cals

Wednesday
5 sets each for time
10 Dumbell Thrusters s(50/35) f(35/20)
40’ Double Dumbbell Overhead walk
10 DB Hang Squat cleans s(50/35) f(35/20)
Rest 2 minutes 

Thursday
For time:
25-15-5-15-25
Ring row s(elevated) f(floor)
Russian KB Swing s(1.5/1) f(1/.75)
Pushup
Reverse Lunge

*sport is with vest*

Friday
For Max reps
EMOM  30
Minute 1- Bike
Minute 2- Rest
Minute 3- Ski
Minute 4- rest
Minute 5- Row 
Minute 6- rest

Saturday
19.5

Sunday
Get outside and be rad!


Accessory
Strength
3 sets
Seated DB Press x 8-10
Renegade Row  x 8-10
+
3 sets
Overhead Tricep Extensions x 10-12
Reverse Curl x 10-12
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
Body Position Focus
2 sets
Hollow Body Hold x 1:00
Superman Hold x 1:00
Handstand Hold x 1:00
+
2 sets
Hollow body hold from Bar x :30 seconds
Superman Hold from Bar x :30 seconds
Freestanding Handstand hold x :30 seconds

Aerobic
3 minutes run
1 minute rest
 x 5 sets

Videos-
Overhead Tricep Extension- https://youtu.be/7FyQv0Cqc_g
Reverse Curl- https://youtu.be/eFtw10tsnWk



Luke Espe