Programming August 5th- August 11th

Monday-
90 second AMRAP
Row cals s(20/15) f(15/12)
Max burpees to plate
Rest 90 seconds
x 3 sets

Rest 3 minutes

90 second AMRAP
Ski cals s(20/15) f(15/12)
Max anchored situps
Rest 90 seconds
x 3 sets

Rest 3 minutes

90 second AMRAP
Bike cals s(18/14) f(14/10)
Max double unders
Rest 90 seconds
x 3 sets

Tuesday-
“Girdle of Hippolyta”
CrossFit Total
Max Weight for each lift
Bench Press
Back Squat
Deadlift

Wednesday-
EMOM 30
Minute 1- Prowler Push 30m down and back s(25/10 added per side) f(10/empty added per side)
Minute 2- Burpees s(15) f(10)
Minute 3 and 4- Run 400m
Minute 5- Rest

*score is total number of minutes you complete required reps in- best possible score is 18 (run counts as 1)*

Thursday-
10 rounds for time with a partner
10/7 cal bike
8 GHD Situps f(12 anchored situps)
10 Burpee box jump overs s(30/24) f(24/20)
8 GHD Situps f(12 anchored situps)
10/7 cal bike
80’ Walking DB lunge s(50/35) f(35/20)

*Partner 1 does 1 full round then Partner 2 does 1 full round*

Friday- 
5 rounds for time:
10 Power cleans s(185/125) f(135/95)
3 bar muscleups f(6 chest to bar)

Saturday- 
25 minute AMRAP with partner
Run 400m together
50 wallballs s(30/20) f(20/14)
Run 400m together
50 Single Arm DB Push Press s(50/35) f(35/20)
Run 800m together
100 wallballs
Run 800m together
100 Single Arm DB Push Press
Run 1200m together
150 Wallballs
Run 1200m together
150 Single Arm DB Push Press

*score is reps- Every 400m completed on run counts as 1 rep*

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
Build to a 3RM- NOT touch and go!

Power Snatch
Build to a 3RM- NOT touch and go!


Gymnastics
Find a max number for following:
Strict Pullups
Pushups
Toes to bar
Kipping or Strict Handstand Pushups

Aerobic
Row 5k time trial

Luke Espe