wod

CrossFit and Intensity Programming – Week of 1.13.2020

By 01/12/2020 No Comments

CrossFit

Monday

Every 1:30 x 7 sets
1 Snatch Pull + 1 Power Snatch

4 rounds
5 Power Snatch
100m Front Rack Carry


Tuesday

3 Rounds
400m Run
30 Walking Lunges
20 Burpees


Wednesday

EMOM 30:00
Minute 1: 15/12 cal Row
Minute 2: 5 Strict pull-ups + 5 kipping pull-ups
Minute 3: 5 Thrusters


Thursday

21-15-9
Deadlift
Toes to bar


Friday

7 Rounds
4 Push jerks
12/9 Cal Row or Bike
24 Air squats


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (30)
With a Partner….
150 KB Swings
200m Run/18 Cals
120 Wallballs
200m Run/18 Cals
100 See-Saw Shoulder Press, 2xDB/KB
200m Run/18 Cals
80 Box Jumps
200m Run/18 Cals
60 TRX Knee Tucks
200m Run/18 Cals
40 Pull-Ups
200m Run/18 Cals
** P1 and P2 shall both complete each 200m Run /18 Cals
** Break reps as desired. P1 works, P2 Rests


Tuesday

Program #1 (12)
3 Rounds – 3 min Work/90 sec Rest
AMRAP
8 Goblet Squat Jumps, 1xDB
10 DB Snatches, 1xDB
Program #2 (16)
4 Rounds: 30s Work/30s Rest. Rotate between stations.
TRX Pike Hold
Deadlifts
Front Rack Hold, 2xKB/DB
100m SPRINT/9 Cal SPRINT


Wednesday

Program #1 (30)
AMRAP 6
20 Single Arm Battle Rope Plank Waves
10 Plate In-Out Squat Battle Rope Slam
Rest 3 Min
AMRAP 6
10 Goblet Squat Curl
20 Sec Wall-Sit
Rest 3 Min
AMRAP 6
8 Burpee Box Jumps
12 Plate Pull-Overs
Right into… 
600m Run/54 Cals
AMRAP Russian Twists


Thursday

Program #1 (30)
10 Rounds
10 Cals/100m Run
10 Power Cleans, 2xDB/BB
10 Goblet Lunges
10 Plank Jack Push-Ups
Cash-Out: 100 Sit-Ups


Friday

Program #1 (10)
AMRAP 10
16 180º Squat Jumps
12 Cals/200m
8 Pull-Ups
Program # 2 (20)
With A Partner…
80 Ball Slams
80 Calorie Row/800m Run
80 Thrusters
80 TRX Knee Tucks
** Reps as desired. P1 works, P2 static hold of choice.


Saturday

TBD


Sunday

Program #1 (14)
20-15-10-15-20
Single Arm Snatches
Push-Ups
Squats
** Every 2 minutes, 20 Mountain Climbers
Program #2 (10)
AMRAP 10
16 Suitcase Deadlifts, 2xKB/DB
16 Wall Donkeys
32 Russian Twists
Program #2 (6)
6 Min Up-Ladder
2 KB Swings
2 Ball Slam + Over Shoulder
** add 2 reps each round

 

Tripel Karmeliety

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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