Programming September 16th - September 22nd

Monday

2 minute to complete:
2-4-6
Burpee over bar
Front squat 
Shoulder to overhead
Rest 2 minutes
x 6 sets

*score is weight of each completed set- if you do not complete all reps in 2 minutes score for that round is 0*

Tuesday
Open Workout 18.1
20 minute AMRAP
8 Toes to bar f(kipping knees to waist)
5 DB Hang Clean and Jerk right hand s(50/35) f(35/20)
5 DB Hang Clean and Jerk left hand s(50/35) f(35/20)
14/12 cal row

Wednesday
3 minute AMRAP
10 Devil Press s(50/35) f(35/20)
15 Box jump over s(30/24) f(24/20)
20 wallballs s(30/20) f(20/14)
Rest 3 minutes
x 5 set

Thursday
Choose 2 for time:

Sport
Run 3 miles
Row 5000m
Ski 5000m
Bike 7 miles

Fitness
Run 2 miles
Row 3500m
Ski 3500m
Bike 5 miles

*partition as desired*

Friday
5 down to 1 up to 5 for quality
3 Position Power Clean
Single Arm DB Overhead Squat (per arm)

**1 minute max double unders between rounds**

Saturday
25 minute AMRAP in teams of 3

Partner 1
Run 400m

Partner 2
AMRAP
15 Chest to bar f(pullups)
12 DB Power Jerk s(50/35) f(35/20)
9 DB Box Step Overs s(50/35) f(35/20)

Partner 3 
Rest

**Partners rotate when 400m run is complete**

*score is rounds and reps*

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
3 x 3 sets at 95% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 95% of 3RM— NOT touch and go

Gymnastics
3 sets of each at 78% of max from Test week
Strict Pullups
Pushups
Toes to bar
Kipping or Strict Handstand Pushups

*Do all three sets of one movement before moving to the next. Rest 30-60 seconds between sets. Rest as needed between movements*

Aerobic
500m row at 5k pace
Rest 1:30
x 10 sets

Luke Espe