wod

CrossFit and Intensity Programming including Lone Tree – Week of 10.15.2018

By 10/14/2018 No Comments

CrossFit

Monday

1. Back Squats: 4 x 3. All reps have a 3 sec descent + 3 sec pause at bottom. First set at 75%. (15 mins)

2. As Far As Possible in 10 mins Of:
16 Alt DB Snatch (70-50-35/50-35-25)
10-20-30-40….. Wall Ball (20/14)


Tuesday

1. Every 90 sec for 9 sets (12 mins):
2 x Snatch with 3 sec Pause below knee each rep. Reset each rep.
First set at 50%, build slowly towards 80% of 1RM.

2. 3 Rounds For Time: (10 min cap)
20 OH Squats (115-95-75/75-55-35)
20 Cal Row
20 Pull Ups


Wednesday

1. Sumo Deadlift: 4 x 3. All reps have a 3 sec descent + reset at bottom. First set at 75%, building. (16 mins)

2. 10 min Partner AMRAP – teams of 3:
Partner 1 – Max Cal Assault Bike
Partner 2 – 18 Unbroken KB Swings (50-35-25/35-25-18)
Partner 3 – Rest!
• Score is total calories on Assault Bike as a team


Thursday

1. EMOM x 5: 18/15 cal Row
EMOM x 5: 12 Thrusters (115-95-75/75-55-35)
EMOM x 5: 15 DB Power Cleans (2 x (70-50-35/50-35-25))
• 1 min rest between EMOMs

2. 3 x 10 Single Arm Push Press. Adding. (8 mins)


Friday

1. Back Squats: 3 x 7, first set at 75%, building. (12 mins)

2. Up-Ladder: 1 Thru 10 reps of: (12 min cap)
Deadlift (315-285-255/215-185-155)
Muscle Ups / Burpee Pull Ups


Saturday
Team Workout


Sunday
Hero Workout


Intensity

Monday

Program #1: 4 Rounds (10 min cap)
16/14 Cal Row
16 Bentover Row
16 Strict Press

Program #2: 4 Rounds (8 min cap)
10 Alt-arm Snatch (total)
15 Goblet Squat
10 Burpees over DB

Program #3: 4 Rounds (6 min cap)
21-15-9
Thruster
Pull Ups


Tuesday

Program #1: Every 90 Sec x 10
100m SPRINT!!!

Program #2: EMOM
Min 1: 12 Push-ups
Min 2: 10 Box Jump Overs
Min 3: 8 Weighted Hollow Rocks
*Repeat 5x*


Wednesday

*Teams of 2 for each Program*

Program #1: 4 Rounds
20 Medball Sit-Up w/ Pass
20 Synchro Push Ups w/ hand clap
20 Synchro Weighted Box Step-Ups w/ Medball Pass (L+R=2)

Program #2: 4 Rounds
20 Wall Ball over pull up bar. Both Partners squat every time.
40m Partner Wheelbarrow (20m ea.)
50m Partner Carry (25m ea.)
20 Synchro Burps


Thursday

Program #1: 2 Min max effort Alt-arm Snatch

Program #1:  AMRAP 12
16 Weighted Lunge (L+R=2)
12 Pull Ups
8 Box Jumps

Program #2: AMRAP 12
15/12 Cal Bike
10 mountain climbers
20 Ball Slams
15 TRX Pike


Friday

Program #1:
50-40-30-20-10
DU
Barbell Wipers (L+R=1)

Program #2:
10-20-30-40-50
Box Donkeys (L+R=1)
Floor Press


Saturday

*Teams of 2. P1: works; P2: KB Swings*
Buy in: 400m Backward Sled Drag
90 Cal Row
60 Clean and Press
30 DB Burpees (2x DB)
60 Clean and Press
90 Cal Bike
Cash out: 400m Forward Sled Drag


Sunday

Program #1: 3 Rounds
400m Run/500m Row
50 Goblet Lunges
300m Run/400m Row
50 Burpees
200m Run/250 Row
50 Plate Ground to Overhead

Kevin

About Kevin

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

Our Partners

  • crossfitjournal
  • tough
  • tough