Programming July 1st - July 7th

Monday-
15 minutes Bench Press
10 x 4 sets

15 minutes to Back Squat
10 x 4 sets

Tuesday-
5 sets each for time
200’ Single Arm OH KB walk s(2/1.5) f(1.5/1)
20 ring rows s(elevated) f(floor)
200’ Single Arm Farmer carry s(2/1.5) f(1.5/1)
20 Pushups
Rest 2 minutes between sets
*switch arms every 50’ for OH and Farmer walk*
*sport wear vest*

Wednesday-
"Nemean Lion"
2 Sets - Each for Time:
20/15 Cals Assault Bike 
15 KB Swings s(2/1.5pd) f(1.5/1)
30 Wall Balls s(30/20) f(20/14)
15 Burpees 
20/15 Cal Assault Bike
rest 7-10 mins between sets

Thursday-
“Glen”
30 clean and Jerks  s(135/95) f(95/65)
1 mile run
10 rope climbs
1 mile run
100 burpees

Friday- 
Muscle Up Biathlon (s)
500m Ski or row 
18 ring muscle ups
500m Ski or row 
15 ring muscle-ups
500m Ski or row 
12 Ring muscleups

Or 

Pullup Biathlon (f)
500m Ski or row 
27 Chest to bar
500m Ski or row 
21 chest to bar
500m Ski or row 
15 chest to bar
*every time you break perform a 250m ski or row penalty*

Saturday- 
AMRAP 25 with Partner
20 Dball Over shoulder s(150/100) f(100/70)
40 Box Jump Overs s(30/24) f(24/20)
60 Pushups
80 Jump Lunges
100 double unders f(50)

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
DB Split Squat x 8-10 per leg
Single Leg GHD Hip Extension x 8-10 per leg
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 65%
5 x 1 set at 70%
5 x 1 set at 75%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Toes to Rings x 10
Wall Facing Handstand Hold x 30 seconds
Hollow Rocks x 20
Superman Rocks x 20

Aerobic
Run- 10 minutes
Rest- 1 minutes
x 3 sets