wod

CrossFit and Intensity Programming – Week of 10.7.2019

By 10/06/2019 No Comments

CrossFit

Monday

EMOM x 20
1 Clean and Jerk, building
5 Box Jumps (30″/24″)


Tuesday

AMRAP 25
15/12 Cal Row
10 Handstand Push-Ups
200m Run
10 Deadlifts


Wednesday

Open 15.3
AMRAP 14
7 Muscle-Ups
50 Wallball
100 Double-Unders


Thursday

For time, with a partner…
125 Cal Bike
75 Synchro No-push-Up Burpee
125 Cal Bike

20 min of Mobility/Stretching


Friday

Open WOD 20.1
TBD


Saturday

TBD


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (15)
4 Min AMRAP
Hang Squat Clean +
Push Press, Right Arm (2xDB)
Hang Squat Clean +
Push Press, Left Arm
** Rest 90 Seconds
4 Min AMRAP
5 Burpee Jump Lunge
7 Russian Sit-Ups w/ Plate
** Rest 90 Seconds
4 Min AMRAP
100m Run/6 Cals
20 V-Sit Knee Tucks

Program #2 (6)
AMRAP 6
200m Row
10 Low Plank Knee-to-Elbow
20 Sec Hanging L-Sit


Tuesday

Program#1 (12)
4 Rounds; 1 min at each station. Rotate.
Min 1: 12 Wall Balls
Min 2: 8R/8L Single Leg Jumping Ball Slam
Min 3: 10 Plank Jack Burpees
Min 4: 50m Backward Run + 50m Forward Sprint

Program #2 (12)
AMRAP 12
200m Run
10 Strict Press
20 Sit-Ups
10 Sled Pull-Thrus/10 RDLs


Wednesday

Program #1 (16)
4 Rounds of 0:45 Sec Work/0:15 Sec Rest. Rotate.
Handstand Hold
Alt. Leg Spidey Lunge
Hanging Leg Raises
Kettlebell Swings
Cal Row

Program #2 (14)
2 Min Sit-Ups
1 Min Seated Bicycles, Forward
1 Min Seated Bicycles, Backward
Then…
“Up-Ladder”
20 Double/Single Unders
1 Renegade Row
20 Double/Single Unders
2 Renegade Rows
20 Double/Single Unders
3 Renegade Rows
Etc…
** add 1 Renegade Row each round


Thursday

Program #1 (25)
With a Partner
Unless stated, P1: Works/P2: Front or Back Scale
Buy-In: 1200m Run/ 75 Cals, Both
40 Sumo Deadlift High-Pulls
200m Suitcase Carry, Both
120 Ring Rows
200m Overhead Carry, Both
40 Sumo Deadlift High-Pulls
Cash-out: 100 Sit-Ups w/ Partner Hand-clap

Program #2 (6)
6 Rounds – 45 Sec Work/15 Sec Rest. Rotate.
With a Plate(s)…
Lateral Hop-Overs
Toe-Taps
Plank Hand Walk-Overs, L-to-R


Friday

Program #1 (10)
2k Row

Program#2 (18)
8 Min AMRAP
10 Hollow Rocks
20 KB Swings
** REST 2 MIN **
8 Min AMRAP
10 Z-Press
20 Kneeling Plate Front Raise
10l/10R Side plank Knee-to-Elbow


Saturday

Program #1 (30)
Teams of 2
Break up meters/cals as desired
3k Row – P1: 250m / P2: 6 Push Press + 6 Sit-Up
1200m Run – P1: 300m Run / P2: 20 Air Squats + 20 Alt. 45-deg Lunge
120 Cal Bike – P1: 20 Cals / P2: 15 Pull-Ups


Sunday

Program #1 (19)
3 Rounds: 5 Min Work/2 Min Rest
** Begin reps where you left off
100m Run/6 Cals
12 Wall Balls
12 Push-Ups
12 Pull-Ups

Program #2 (10)
Coach’s Choice

Kevin

About Kevin

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

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