Programming June 3rd- June 9th

Monday-
15 minutes Bench Press
10 x 4 sets

15 minutes to Back Squat
10 x 4 sets 

Tuesday-
3 sets each for max reps
8 minute AMRAP
800m run  buy in
Then max rounds of:
12 KB swings s(1.5/1) f(1/.75)
6 Bar muscleups f(8 pull-ups)
*Rest 2 minutes after each set*

Wednesday-
"Golden Hind of Artemis"
5 Sets - 3 Min AMRAP
Row Cals s(25/20) f(20/15)
15 Toes to Bar f(20 abmat situps)
Max Reps Ground to OH in time remaining s(135/95) f(95/65)
rest 3 mins b/t sets

***score is Ground to OH reps each round***

Thursday- 
EMOM 30-
Min 1- 4 Turkish Get Up s(1.5/1) f(1/.75)
Min 2- 15 Ring rows s(elevated) f(floor)
Min 3- 80’ Handstand walk f(4 wall runs)
Min 4- 10 DB Box Step Overs s(50/35) f(35/20)
Min 5- Res

*score is 1 rep for every minute you complete*

Friday- 
For time:
30/24 Cal row
21 Burpees over erg
20/16 cal row
15 burpees over erg
10/8 cal row
9 burpees over erg

Rest 2 minutes 

30/24 cal ski
21 DB Hang Clean and Jerk s(50/35) f(35/20)
20/16 cal ski
15 DB Hang Clean and Jerk 
10/8 cal ski
9 DB Hang Clean and Jerk 

*score is total time*

Saturday- 
20 minute Partner AMRAP
12 DB Reverse Lunge s(50/35) f(35/20)
8 DB Thruster s(50/35) f(35/20)
2 rope climbs s(legless) f(legs)

**Partner 1 does a full round then switches with Partner 2**

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
Single Leg GHD Hip Extension x 10/leg
Shrimp Squat x 8/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
Shoulder Taps x 20 
Hanging L-Sit Flutter Kick x 30
Barbell Rollout x 15


Aerobic
Run- 10 minutes
Rest- 2 minutes
x 3 sets

Luke Espe