wod

CrossFit and Intensity Programming – Week of 1.27.2020

By 01/26/2020 No Comments

CrossFit

Monday

10 Rounds
10 Pull-Ups
10 Burpee
*Finish with 100 Lunges


Tuesday

6 Rounds
500/400 m. Row
Accumulate 1:00 Handstand Hold
1000/750 m. Bike 
Rest 2:00


Wednesday

10 Rounds
200 m. Run
10 Toes to bar
10 Wallball (20,14)
4 Ring Muscle Ups


Thursday

OT1:30 x 4
1 Strict Press + 2 Push Press + 3 Push Jerks

5 Rounds
12 STOH (115,75)
2 Legless Rope Climbs


Friday

OTM x 5
1 Power Clean + 1 Front Squat + 1 Squat Clean

15-12-9-6-3 Squat Cleans (155, 105)
*15 Box Jumps after each round (24,20)


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (10)
AMRAP 10
400m Run/800m Bike/500m Row
10 Slam Ball + Box Step-Overs (slam ball each side)

Program #2 (19)
Teams of 2.
AMRAP 8
P1: 10 TRX Rows + 20 Single Arm Landmine Push Press
P2: Cal Bike
Rest 3 Min
AMRAP 8
P1: 8 Tuck Knee Squat Jumps + 8 Box Dips
P2: Deadlift Hold, Heavy; 2xKB/DB


Tuesday

Program #1 (30)
AMRAP 30
3 Wall Walks
12 Single Arm Front Rack Squats (1xKB/DB)
15 Lateral Burpees
25 KB Swings


Wednesday

Program #1 (18)
4 Rounds: 40 sec work/20 sec rest at each station. Rotate.
Alt. One Arm KB Rotation Press
Bentover See-Saw Rows
Rest 2 Min
4 Rounds: 40 sec work/20 sec rest at each station. Rotate.
Single/Double Unders
Battlerope Russian Twists

Program #2 (10)
E2MOM x 5
10 Squat + KB Curl
Max Medball Plank Toe Taps


Thursday

Program #1 (20)
AMRAP 20. Teams of 2.
100 Single/Double Udners
80 Squats
40 Synchro Medball Pass Sit-Ups
20 Synchro Push-Ups w/ Hand Clap
10 50m Run
** Unless Stated, P1 Works; P2 Rests

Program #2 (3)
5 Rounds
20 Sec Knee Tucks
10 Sec hollow Hold

Program #3 (6)
AMRAP 6
4 Thruster, 2xDB
8 Plank DB Rows


Friday

Program #1 (21)
E2MOMx7
9 Deadlifts, 2xDB
6 Hang Power Cleans, 2xDB
3 Shoulder to Overhead, 2xDB
Max Cal Bike/Row in remaining time
Rest 1 min

Program #2 (5)
5 Rounds, no rest
15 sec Wallball
10 sec Bottom of Squat w/ MB
35 sec PVC Thruster, behind the neck


Saturday

TBD


Sunday

Program #1 (18)
2 Rounds
1,000m Row/800m Run
50 TRX Rows
30 Back Squats

Program #2 (12)
20-10-5-10-20
Hanging Leg Raises
Hang Power Clean and Press

 

Black Velvet – Breckenridge Irish Stout/Steigel Radler

Kevin

About Kevin

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

Our Partners

  • crossfitjournal
  • tough
  • tough