Programming September 2nd - September 8th

Monday-
6 rounds for time
30 air squats
19 Power Cleans s(135/95) f(95/65)
7 Strict Pullups f(ring rows)
Run 400m

Tuesday-
EMOM
Even- Bike cal s(12/9) f(10/7)
Odd- Death by burpees to plate

*score is number of burpees in last round that you finish*

Wednesday-
5 round for time
400m run
10 HSPU f(DB Z Press)
3 Squat snatches s(165/115) f(115/75)

Thursday-
For time:
Lunge + Lunge + Squat 40’ s(50/35) f(25/20)
DB Bear Crawl 40’ s(50/35) f(25/20)
60 Pushups

Lunge + Lunge + Squat 40’
DB Bear Crawl 40’
50 chest to bar f(pullups)

Lunge + Lunge + Squat 40’
DB Bear Crawl 40’
40 Single Arm DB Hang Clean and Jerk s(50/35) f(35/20)

Lunge + Lunge + Squat 40’
DB Bear Crawl 40’
30 Burpees over DB

Lunge + Lunge + Squat 40’
DB Bear Crawl 40’
20 DBall to 30” Box  s(150/100) f(100/70)

Friday- 
5 down to 1 up to 5 for quality
Segmented clean deadlift + Power Clean
Pushups s(plyo or weighted pushups) f(regular)

**Alternate between 10 GHD Situps and 10 Hip extensions between rounds**

Saturday- 
24 minute AMRAP in teams of 3
Partner 1-
Max cal ski

Partner 2- 
12 wallballs s(30/20) f(20/14)
3 ManMakers s(50/35) f(35/20)

Partner 3- Rest

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 90% of 3RM— NOT touch and go

Power Snatch
3 x 3 sets at 90% of 3RM— NOT touch and go

Gymnastics
3 sets of each at 65% 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 2:00
x 10 sets

Luke Espe