Programming September 30th - October 6th

Monday
For time:
6-9-12-15-18
Deadlift s(225/155) f(155/105)
Burpee over bar
Handstand Pushup f(dumbell z press)

Tuesday
5 minute AMRAP
20 pullups f(ring rows)
40 pushups
60 air squats

Rest 3 minutes

5 minute AMRAP
15 pullups f(ring rows)
30 pushups
45 air squats

Rest 3 minutes

5 minute AMRAP
10 pullups f(ring rows)
20 pushups
30 air squats

Rest 3 minutes

5 minute AMRAP
5 pullups f(ring rows)
10 Pushups
15 air squats

Wednesday
Open Workout 17.1
For time:
10 DB Snatch s(50/35) f(35/20)
15 burpee box jump over 24/20
20 DB Snatch 
15 burpee box jump over
30 DB Snatch 
15 burpee box jump over
40 DB Snatch 
15 burpee box jump over
50 DB Snatch 
15 burpee box jump over

*20 minute time cap*

Thursday
2 minute AMRAP
15/10 cal row
Max meters farmers walk s(2/1.5) f(1.5/1)
1 minute Rest
x 3 sets

Rest 2 minutes

2 minute AMRAP
15/10 cal ski
Max meters double KB Overhead walk s(1.5/1) f(1/.75)
1 minute rest
x 3 sets

Rest 2 minutes

2 minute AMRAP
12/9 cal bike
Max meters Dball bear hug walk s(150/100) f(100/70)
1 minute rest
x 3 sets

*complete all 3 sets of AMRAP before moving on.*

Friday

20 minutes build to a max Power Snatch

20 minutes build to a max Power Clean

Saturday
20 minute Partner AMRAP
Partner 1-
1 Round of Dball DT s(100/70) f(70/50)

Partner 2- 
Assault Bike cals s(18/12) f(12/9)

Dball DT:
12 Dball Deadlifts
9 DBall to Shoulder
6 Dball Push Press

Sunday
Get outside and be Rad

Join us for Yoga at the following locations/times

Annapolis District 9:30 AM

Columbia District CANCELLED FOR 10/6

Accessory

Strength
Rest Week

Gymnastics
3 sets of each at 85% 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 1:00
x 8 sets