Programming June 10th- June 15th

Monday-
For time:
1 Round
24 Deadlift s(225/155) f(155/115)
24 handstand pushups f(pushups)
Row 60 cals

2 rounds
12 Deadlifts
12 Handstand Pushups
Row 30 cals

3 rounds
8 Deadlifts
8 Handstand pushups
Row 20 cals

Tuesday-
15 minutes Bench Press
8 x 5 sets

15 minutes to Back Squat
8 x 5 sets 

*increase weight from last week*

Wednesday-
“The Augean stables"
45 Minute AMRAP
20/15 AB Cals
15 Air Squats
5 Wall Runs s(nose to wall) f(hands to hips)

Thursday- 
In 2 minutes complete
Burpees over bar s(12) f(8)
5 Hang Squat Cleans
Rest 2 minutes
x 6 sets
*increase weight each set*
*score is max weight for all 5 reps*

Friday- 
For time:
21-15-9
DB Snatch s(50/35) f(35/20)
OH Walking Lunges s(50/35) f(35/20)
Chest to bar f(Pullups)
*run 400m after each set*

Saturday- 
Helton
3 rounds for time with a Partner
Run 800m
30 DB Squat cleans s(50/35) f(35/20)
30 burpees
*1 Person working at a time*

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 KB RDL x 8/leg
Box Step Over x 16-alternating legs
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 70%
5 x 1 set at 75%
5 x 1 set at 80%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Wall Run with 15 second hold at top x 4
Hollow Rock x 20
Superman Rock x 20


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

Luke Espe