Programming August 26th- September 1st

Monday-
EMOM 36
Minute 1- 12 Wallballs s(30/20) f(20/14)
Minute 2- Max cal row
Minute 3- Rest
Minute 4- 12 Dumbell Power Cleans s(50/35) f(35/20)
Minute 5- Max cal bike
Minute 6- Rest

Tuesday-
3 minute AMRAP
Burpee over bar s(10) f(7)
Max reps of Complex:
Power Clean s(135/95) f(95/65)
Lunge Left
Lunge Right
Front Squat
2 minute rest
x 6 sets 

Wednesday-
E3MOM
Run 200m
Max distance row

*Score is time when you get to s(5000m) f(3500m)

Thursday-
AMRAP 10
4–8-12-16-…
Dumbell Snatch s(50/35) f(35/20)
Handstand Pushup f(pushups)

Rest 5 minutes

AMRAP 10
4–8-12-16-…
Single Arm Dumbbell Thruster s(50/35) f(35/20)
Toes to bar f(knees to waist)

Friday- 
10-1 For quality
Hang Power Snatch at 50-70% of snatch
Chest to bar f(pullup)

*30/12 Shoulder taps between rounds*

Saturday- 
25 minute AMRAP with a partner
9 Thrusters 115/75 
15 box jump overs s(30/24) f(24/20)
21 pushups
Run 400m together

** sport wears a vest**

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 85% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 85% of 3RM— NOT touch and go

Gymnastics
3 sets of each at 50% of max from Test 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 2:00
x 8 sets


Luke Espe