wod

CrossFit and Intensity Programming including Lone Tree – Week of 10.1.2018

By 09/30/2018 No Comments

CrossFit

Monday

1. 90 sec of work : 30 sec of rest X 12 Rounds.
6 Power Cleans (165/110)
12 Burpees
In remainder of 90 secs Max Cal Row/Bike

*After rounds 4 & 8 rest is 90 sec *
** Score is lowest number of Cals in any of the 12 rounds. **


Tuesday

1. Back Squats: 3 x 7. First set at 65%, building.
All reps have a 3 sec descent + 3 sec pause at bottom of each rep! (13 mins)

2. 4 Rounds For Time: (12 min cap)
12 Strict HSPU
150m Run
6 Bar Muscle Up/Burpee Pull Up


Wednesday

1. EMOM x 12: 1 Hang Snatch. First set at 50% and build.

2. 10 min AMRAP OF:
5 Power Snatch (95/65)
5 OH Squats
5 Thrusters
100m Run


Thursday

1.Sumo Deadlift: 3 x 7.
All reps have a 3 sec descent + a reset each rep. First set at 65%, building (13 mins)

2. 3 Rounds For Time Of: (12 min cap)
40 Wall Ball
30/25 Cal Row/Bike


Friday

1.  (13 min) 3 x 12 Single Arm Strict Press
3 x Max Effort Strict C2B Pull ups

2. 3 Rounds For Time Of: (13 min cap)
100 DU
25 T2B
20 Alt DB Snatch (70/50)


Saturday
Team Workout


Sunday
Hero Workout


Intensity

Monday
*GOAL for Programs 1 and 2 is 40-45 sec of work. Scale appropriately.*
Program #1 – 16min EMOM
Min 1: 200m run
Min 2: 20 Heavy Deadlifts  (Suitcase or BB)
Min 3: 20 Box Jumps
Min 4: 20 SA Front Rack Lunges
Program #2 – 2 rounds
800m run
6 Rope Pulls to Stand
20 Wall Donkeys


Tuesday
Program#1: 16 min EMOM
Min 1: 12/10 Cal Bike – ARMS ONLY
Min 2: 15 KB Swings
Min 3: 20 Push Press
Min 4: 20 Bentover Rows
Program 2: 4 Rounds
100m Sled Drag
20 Weighted Squat Jumps
100m Farmer Carry
20 KB Sumo Deadlift (Heavy)


Wednesday
Program #1
50 Cal Bike Sprint
Program #2 with a partner
P1 Works; P2 sits at bottom of squat with weight
100 Double Unders/200 Single Unders
50 Power Clean + Front Squat + Push Press
100 Cal row
50 Burpees to plate
100 Box Jumps
50 Clean + Front Squat + Push Press
100 Double Unders/200 Single Unders


Thursday
Program #1 (32 min)
*Complete a Tabata/Reverse Tabata for each movement before moving to the next.*
Set 1: Tabata (20:10 – work:rest)
Air Squats
Toes-to-Bar
SA Thrusters (2 rounds ea. arm)
Burpees
Set 2: Reverse Tabata (10:20 – work:rest)
Cal Bike
Push ups
Box Donkey
Wall Walk


Friday
*Rest 2 minutes between each AMRAP*
AMRAP – 7 Min
50 Double Unders (2x Singles)
12 Deadlifts
AMRAP – 7 Min
7min
8 Thrusters
8 Lateral Burpee Over Plate (L+R=2)
AMRAP – 7 Min
15 Cal Row
10 Push Press
AMRAP – 7 Min
50m/50m SA OH Carry
8 KB Swings
8 TRX Push-Ups


Saturday
Teams of 2 – Break up reps as needed
P1: 3k Row / P2: Push-up + L & R Knee Tuck
P1: 2400m Run / P2: Air Squats
P1: 150 Cal Bike / P2: DB/KB Push Press


Sunday
Program #1: 21-15-9
KB/DB Thrusters
Pull-ups
Program #2: 3 Rounds
400m run
15 Hand Release Push-ups
20 Goblet Squats
Program #3: 30-25-20
V-Ups
Cal Row
Lunges

Kevin

About Kevin

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

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