Programming July 8th- July 14th

Monday-
15 minutes Bench Press
8 x 5 sets

15 minutes to Back Squat
8 x 5 sets 

Tuesday-
For time: 
10 Strict Press s(135/95) f(95/65)
10 box jump overs s(30/24) f(24/20)
40/30 cal row
20 Push Press s(135/95) f(95/65)
20 box jump overs s(30/24) f(24/20)
40/30 cal row
30 Push Jerk s(135/95) f(95/65)
30 box jump overs s(30/24) f(24/20)
40/30 cal row

Wednesday-
5 sets each for time:
5 wall runs
10 DB Box Step Ups s(50/35) f(35/20)
20 anchored Situps
Accumulate 60 seconds DBall Bear Hug Hold s(150/100) f(100/70)
Rest 2 minutes

Thursday-
"Stymphalian Birds"
For Time:
1000m Ski
30 Burpees over the Bar
20 Squat Snatches s(155/105) f(115/75)
30 Burpees over the Bar
1000m row

Friday- 
For time:
Run 800m
50 wallballs s(30/20) f(20/14)
Run 400m
30 Wallballs
Run 200m
10 wallballs

Rest 5 minutes

Run 800m
50 DB Snatches s(50/35) f(35/20)
Run 400m
30 DB Snatches
Run 200m
10 DB Snatches

Saturday- 
With a partner
90 second AMRAP
10 Toes to Bar f(knees to waist)
15 Thrusters s(75/55) f(45/35)
Max burpees over bar
x 16 sets

*partner 1 does even numbered rounds- partner 2 does odd numbered rounds*

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
Weighted Kossack Squat x 0 per side
Glute Ham Raise x 10
+

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
Handstand Pushup Negatives (5 seconds) x 8-10
Dragon Flag with 5 second negative x 8-10
Rope Pullups x 4-5 per arm

Aerobic
Run- 12 minutes
Rest- 3 minutes
x 2 sets

Videos- 
Drgaon Flag- https://youtu.be/04FvC4JcisU
Glute Ham Raise- https://youtu.be/w_7UaXfsbaw