Programming June 17th- June 22nd

Monday-
15 minutes Bench Press
5 x 6 sets

15 minutes to Back Squat
5 x 6 sets 

*Increase weights from last week*

Tuesday-
"Cretan Bull"
5 rounds for time
Run 400m
10 C2B Pullups f(Pullups)
5 Power Snatches s(135/95) f(95/65)
***25 minute cap***

Wednesday-
For time:
350m row
4 Turkish get up s(1.5/1) f(1/.75)
350m ski
Plate Pinch Carry 80’ s(45/25) f(25/15)
700m row
8 Turkish Getup
700m ski
Plate Pinch Carry 160’
350m row
4 Turkish Getup
350m ski
Plate Pinch Carry 80’

Thursday-
3 sets each for max reps
8 min AMRAP
Buy in: Assault Bike Calorie buy in s(60/45) f (45/30)
In remaining time:
5 Power cleans s(155/105) f(115/75)
5 shoulder to OH 
Double unders s(30) f(15)
*Rest 3 minutes after each set*

Friday- 
For time:
3 ring muscleups f(5 pullups)
80 air squats 
6 ring muscleups f(10 Pullups)
60 Goblet squats s(2/1.5) s(1.5/1)
9 ring muscleups (15 pullups)
40 wallballs s(30/20) f(20/14)
12 ring muscleups (20 pullups)

Saturday- 
For time in teams of 2:
30 Dball over shoulder s(150/100) f(100/70)
100 Pushups 
30 Dball over shoulder
100 burpees

*1 partner OH Plate Hold s(45/25) f(25/15)*
*switch however you want

Sunday
Get outside and be Rad

Join us for Yoga at the following locations/times
Annapolis District 9:30 AM
Columbia District 9:00 AM

Accessory

Strength
3 Sets
Rear Foot Elevated Split Squats x 8/leg
Single Leg GHD Hip Extension x 10/leg
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 65%
5 x 1 set at 70%
5 x 1 set at 70%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Hollow Rock Band Pulldown x 15
Strict Toes to RIng x 8-10
Ring Row with 2 second hold at top x 8-10

Aerobic
Run- 6 minutes
Rest- 1 minutes
x 5 sets

Luke Espe