Programming October 7th- October 13th

Monday
10 Rounds for time
Lunge 20’
10 DB Squats
Lunge 20’
10 Single Arm DB Hang Clean and Jerk
s(50/35) f(35/20)
*every time you drop the dumbbell 10 burpee penalty*

Tuesday
5 minute AMRAP
Max cals bike

Rest 1 minute

12 minute AMRAP
3-6-9-12-15-…
Power clean and jerk s(165/115) f(115/75)
Toes to bar f(kipping knee raises)

Wednesday
For time:
1 round
30 Burpees to plate
30 Wallballs s(30/20) f(20/14)
90 Double Unders f(50)

2 Rounds
15 burpees to plate
15 wallballs
45 double unders f(25)

3 rounds
10 burpees to plate
10 wallballs
30 double unders f(15)

Thursday
5k row with a partner
*switch every 250m*

Friday
2 rounds for time:
10 strict pullups f(ring rows)
10 Turkish Getups s(1.5/1) f(1/.75)
20 cal row or bike
20 cal row or bike
30 box jump overs s(30/24) f(24/20)
30 anchored situps

Saturday
10 rounds for time:
8 Ground to Overhead s(95/65) f(65/45)
10 burpees over bar

*15 minute time cap*

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
Rest Week

Gymnastics
Rest Week

Aerobic
Rest week

Luke Espe