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CrossFit and Intensity Programming – Week of 2.3.2020

By 02/02/2020 No Comments

CrossFit

Monday

Every 3:30 x 5 Sets
3 Front squats
5 Back squats


Tuesday

“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air squats


Wednesday

E2MOM x 10
Sets 1-3: 3 Power cleans
Sets 4-6: 2 Power cleans
Sets 7-10: 1 Power clean

3 Rounds for time 
15 Hang power cleans
75 Double Unders


Thursday

3 Rounds
30 Wall ball shots
30cal/24cal Row


Friday

E3MOM x 3
8 Shoulder Presses

AMRAP 20
400m Run
12 Ring rows
Max Reps DB Bench Press


Saturday

Same workout for 7am, 8am, 9am

Part 1 (14 min cap)
With a partner
6 Rounds each
250 m. Row – partner hold DB’s or KB’s (can hold any way they want, most likely farmers carry or front rack) 


Part 2 (16 min cap)
With a partner
30 Synchro Sit Ups
Accumulate 60 Box Jump Overs (split reps however)
30 Synchro Sit Ups
Accumulate 120 Thrusters (split reps however, DB 35s/20s or Barbells 75/55)
30 Synchro Sit Ups
Accumulate 60 Box Jump Overs (split reps however)
30 Synchro Sit Ups


Sunday

TBD


Intensity

Monday

Program #1 (25)
Tabata This – 0:20 Work/0:10 Rest
Complete 8 Rounds before changing stations
1 minute rest between each Tabata
Air Squats
Row
Pull-Ups
Sit-Ups
Push-Ups

Program #2 (6)
EMOMx6
M1: 15 Push Press
M2: 40 Sec Wall-Sit


Tuesday

Program #1 (12)
AMRAP 12
500m Run/600m Bike or Row
30 Hollow Rocks
15 TRX Tricep Extensions

Program #2 (6)
AMRAP 6
40 Single/Double Unders
20 Bicycles Forward
20 Bicycles Backward

Program #3 (10)
10 Min Up-Ladder
3 Pull-Ups
3 Floor Press, plate
3 Box Jumps

*Add 2 reps each round*


Wednesday

Program #1 (12)
4 Rounds
30 Battle Rope Jumping Jacks
20 Lunges
20 Sit-ups
100m Run or 250m Bike/Row

Program#2 (18)
AMRAP 8
10 Alt. Split Stance Deadlifts, 2xDB/KB
5 Gorilla Row + Sprawl, 2xKB/DB
Rest 2 Min
AMRAP 8
12 Burpee
12 TRX Clutch Curls


Thursday

Program #1 (12)
With a Partner. Waterfall style.
5 Rounds Each
10 Sumo Deadlifts, BB/2xKB/DB
200m Shuttle Sprint (50×4)

Program #2 (18)
Buy-In: 100 Scissor Kicks
3 Rounds
30 Hollow Rocks
30 Bicycles, Forward
30 Bicycles, Backward
30 Leg Raises
Cash-Out: 100 Flutter Kicks


Friday

Program #1 (19)
AMRAP 5
Burpee Box Jumps
Rest 2 minute
AMRAP 5
10 180º Jump Squats
15 TRX Row
Rest 2 Minute
AMRAP 5
10 KB Swings
5 Pike Push-Ups

Program #2 (10)
4 Rounds
200m Run/18 Cals
30 Alt Leg V-Ups


Saturday

Same workout for 7am, 8am, 9am

Part 1 (14 min cap)
With a partner
6 Rounds each
250 m. Row – partner hold DB’s or KB’s (can hold any way they want, most likely farmers carry or front rack) 


Part 2 (16 min cap)
With a partner
30 Synchro Sit Ups
Accumulate 60 Box Jump Overs (split reps however)
30 Synchro Sit Ups
Accumulate 120 Thrusters (split reps however, DB 35s/20s or Barbells 75/55)
30 Synchro Sit Ups
Accumulate 60 Box Jump Overs (split reps however)
30 Synchro Sit Ups


Sunday

Program #1 (25)
1K Row/2K Bike/800m Run
100 Plank Skiers
80 Squats
60 Single Arm Snatches
40 Sit-Ups
20 Burps
1K Row/2K Bike/800m Run

Program #2 (8)
Down Ladder
10-9-8…1
Balls Slams
50m run after each set

 

Epic Brainless on Raspberries Belgian Ale

Kevin

About Kevin

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

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