Programming July 22nd- July 27th

Monday
15 minutes Bench Press
3 x 8 sets

15 minutes to Back Squat
3 x 8 sets 

Tuesday-
Choose Your Own Adventure Part 1
Run 200m
20 Toes to Bar f(knees to waist)
12 burpees to plate
20 DB Snatch s(50/35) f(35/20)
Rest 2 minutes
x 5 sets
*change the order each round

Wednesday-
"Erymanthian Boar"
For Time:
Row 2000m
100 Wall Balls s(30/20) f(20/14)
50 G2OH s(95/65) f(75/55)

Thursday-
For time with a partner:
300/250 cals assault bike

Partner 1:
Bike

Partner 2: 
Complete  the following
300’ Single Arm Farmer Carry s(2/1.5) f(1.5/1)
200’ Single Arm Front Rack Carry
100’ Single Arm Overhead Carry

Friday- 
For time
54 Front squats s(115/75) f(75/55)
5 Rope climbs s(legless)
36 Front Squats
4 Rope climbs
18 Front Squats
3 rope climbs

Saturday- 
27 minute AMRAP with a partner
400m run together
30 Partner MedBall situps s(30/20) f(20/14)
20 Dball over Shoulder s(150/100) f(100/70)
10 muscle up f(chest to bar)

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
3 Sets
Rear Foot Elevated Split Squats x 10/side
Banded Marches x 60 seconds
+
Front Squat
5 x 1 set at 70%
5 x 1 set at 75%
5 x 1 set at 80%
5 x 1 set at 85%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Wall Facing Shoulder Taps x 20
GHD Situp x 15
Strict Ring Pullup x 8-10

Aerobic
Run- 20 minutes
Rest- 5 minutes
x 2 sets