Programming August 12th- August 18th

Monday-
“The Monster Geryon”
Snatch EMOM until Failure
Immediately into
Clean EMOM until failure
*Males increase by 10# each minute*
*Females increase by 5# each minute*

Tuesday-
In 8 minutes complete
Row s(1500m) f(1000m)
Max rounds of Strict Cindy
Rest 3 minutes

In 8 minutes complete
Ski s(1500m) f(1000m)
Max rounds of Strict Cindy
Rest 3 minutes

In 8 minutes complete
Bike s(100/75 cals) f(75/50 cals)
Max rounds of Strict Cindy

*Strict Cindy is:
5 strict pullups f(ring rows)
10 pushups
15 air squats

*score is total rounds completed- partial rounds do not count*

Wednesday-
Choose Your Own Adventure Part 2
12 DB Push Press s(50/35) f(35/20)
12 Toes to Bar f(knees to waist)
12 DB Squat Cleans s(50/35) f(35/20)
12 Box Jump Overs s(30/24) f(24/20)
Rest 2 minutes
x 5 sets
*change the order each round*

Thursday-
3 minute AMRAP
2 Turkish Getups Right arm s(2/1.5) f(1.5/1)
100’ Single Arm Farmer Carry right arm s(2/1.5) f(1.5/1)
2 Turkish Getups Left Arm s(2/1.5) f(1.5/1)
100’ Single Arm Farmer Carry left arm s(2/1.5) f(1.5/1)
Max anchored situps
Rest 2 minutes
x 7 sets

Friday- 
Run 800m
2 rounds of:
50 wallballs s(20/14) f(14/10)
25 chest to bar f(pull-ups)
Run 400m
2 rounds of:
50 Russian KB swings s(1.5/1) f(1/.75)
25 handstand pushups f(pushups)
Run 800m

Saturday- 
Syndicate Series: Battlegrounds

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
Power Clean
3 x 3 sets at 75% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 75% of 3RM— NOT touch and go


Gymnastics
3 sets of each at 33% of max from last week
Strict Pullups
Pushups
Toes to bar
Kipping or Strict Handstand Pushups

*Do all three sets of one movement before moving to the next. Rest 30-60 seconds between sets. Rest as needed between movements*

Aerobic
500m row at 5k pace
Rest 2:30
x 8 sets

Luke Espe