Programming July 15th - July 21st

Monday-
For time:
500m row
15 Deadlifts s(225/155) f(155/105)
40 Toes to Bar f(knees to wasist)
15 Deadlifts
500m ski
Rest 5 minutes
x 2 sets

Tuesday-
15 minutes Bench Press
5 x 6 sets

15 minutes to Back Squat
5 x 6 sets 

Wednesday-
10 sets each for time:
2 Turkish Getups s(2/1.5) f(1.5/1)
10/7 cal bike
Rest 1 minute

Thursday-
“Mares of Diomedes”
For Time:
1 Round 
1 Mile Run
60 Air Squats 
30 Pull-ups s(C2B)

2 Rounds 
800 Run
30 Air Squats
15 Pull-ups s(C2B)

3 Rounds 
400m Run
20 Air Squats
10 Pull-ups s(C2B)

Friday- 
3 minute AMRAP
Buy in:
Double Unders s(50) f(25)
Then AMRAP:
3-6-9-12
Power cleans s(185/125) f(115/75)
Power Jerk s(185/125) f(115/75)
Rest 3 minutes
x 6 sets

Saturday- 
25 minute AMRAP
Buy in: 100 synchro burpee to plate
Then AMRAP
50 Overhead Reverse Lunges s(45/25) f(25/15)
50 Anchored Situps 
50 Plate Ground to Overhead s(45/25) f(25/15)

Sunday
Get outside and be Rad

Join us for Yoga at the following locations/time:
Annapolis District 9:30 AM
Columbia District 9:00 AM

Accessory

Strength
3 Sets
Rear Foot Elevated Split Squats x 8/side
Banded Marches x 40 second
+
Front Squat
5 x 1 set at 65%
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 Facing Handstand Hold x 60 seconds
V- Up x 20
Rope Climb x 2 

Aerobic
Run- 15 minutes
Rest- 5 minutes
x 2 sets

Luke Espe