Programming August 19th- August 25th

Monday-
2 minute AMRAP
20 pistols
12 handstand pushups f(pushups)
Rest 1 minute
2 minute AMRAP
20 walking lunges
12 Ring rows s(elevated) f(floor)
Rest 1 minute
x 5 sets

Tuesday-
5 minute AMRAP
Assault Bike 30/24 cal buy in
AMRAP in remaining time
1 Squat Snatch s(165/115) f(115/75)
5 chest to bar (pull-ups)
2 Squat Snatch
10 Chest to bar
3 squat snatch
15 chest to bar
Etc..
Rest 2 minutes
x 5 sets

Wednesday-
500m row time trial
Rest 5 minutes

Row 500m
Rest 2-3 minutes between sets
x6 sets

**Score is how many seconds you were away from your time trial. Example: Time Trial- 2:00, Set 1- 2:05— score for set one is :05 seconds**

Thursday-
For time with a Partner:
50 DBall over shoulder s(100/70) f(70/50)
50 Box jump overs s(30/24) f 24/20)
50 Synchro Abmat situps
50 D Ball Deadlifts s(100/70) f(70/50)
24 burpee box jump overs s(30/24) f 24/20)
30 D Ball Deadlifts s(100/70) f(70/50)
30 Synchro Abmat situps
30 Box jump overs s(30/24) f 24/20)
30 DBall over shoulder s(100/70) f(70/50)
*adapted from 2019 CrossFIt Games*

Friday- 
10-1 For quality
Hang Power Clean at 50% of clean
Single Arm Dumbell Split Jerk s(50/35) f(35/20)
*(s) 1 legless (f) 1 rope climb between each round*

Single Arm DB Split Jerk https://youtu.be/nwVFp4Lk6X4

Saturday- 
“Apples of the Hesperides”
Sport
20 down to 1
Burpees
*400m run before every set

Fitness
20 down to 2 (Even numbers only)
Burpees
*400m run before every set

*Please come to Howard High track (Columbia District) or Bates Middle School track (Annapolis District)*

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 80% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 80% of 3RM— NOT touch and go

Gymnastics
3 sets of each at 45% of max from Week 1
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 10 sets


Luke Espe