wod

CrossFit and Intensity Programming – Week of 10.21.2019

By 10/20/2019 No Comments

CrossFit

Monday

For time…
400m Run
40 Box Step-Ups
40 DB Snatch
40 Box Step-Ups
400m Run


Tuesday

5 Rounds
20 Shoulder to Overhead
40 Sit-Ups
60 Double-Unders


Wednesday

2 Rounds Not-for-Time
20 Strict Pull-Ups
Accumulate 0:30 chin over bar
20 Strict Handstand Push-Ups
Accumulate 1:00 Handstand Hold
20 Back Squats
Accumulate 1:30 Barbell March


Thursday

Partner 6k Row
* Switch every 250 meters
** P1/P2 shall complete 10 kettlebell swings after each of their row intervals


Friday

Open WOD 20.3


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (25)
50 Sandbag Back Squats
100 TRX Mountain Climbers
50 Bench Dips
100 Alt. Single Leg Deadlifts
50 Russian Sit-Ups
** 200m Run/12 Cals after each movement

Program #2 (5)
AMRAP 5
20 Flutter Kicks
10 Plate Reach-Ups
10 Single Leg Glute Bridges, each


Tuesday

Program #1 (12)
4 Rounds
12 DB Box Step-Overs (1xDB)
24 Single Arm DB Push Press, total
48 TRX L/R Knee Tucks, total

Program #2 (12)
With a Partner…
P1: 400m Run/25 Cals
P2: AMRAP
6 Plank Jack + Shoulder Tap
8 KB Crush Grip Bentover Rows

Program #3 (5)
5 Rounds
20 sec Active Hang from Bar
40 sec Suitcase Hold (2xKB/DB)


Wednesday

Program #1 (34)
AMRAP 10
200m Run/12 Cals
16 Wall-sit Medball Twist
8 Goblet Squat Jumps
REST 3 min
AMRAP 8
6 180-deg Burpees
12 Single Arm Snatches
REST 2 min
AMRAP 6
14 Wall Donkeys
10 180-deg Jump Lunges
6 Pull-Ups
REST 1 min
Tabata: (20 sec work/10 sec rest)x8 Intervals
Supine Plate Pull-Overs


Thursday

Program #1 (20)
AMRAP 20
4 DB Thrusters (2xDB)
6 Knees to Elbows
24 Double/Single Unders

Program #2 (10)
400m Run/25 Cals
24 Push-Up + Spidey Lunge, L/R
300m Run/18 Cals
16 Push-Up + Spidey Lunge, L/R
200m Run/12 Cals
8 Push-Up + Spidey Lunge, L/R
100m Run/6 Cals
4 Push-Up + Spidey Lunge, L/R


Friday

Program #1 (22)
AMRAP 10
20 Single Arm Sumo Deadlift High Pull (1xDB/KB)
10 TRX Tricep Press
20 Hollow Rocks
Rest 2 Min
AMRAP 10
10 Supinated TRX Rows/Chin-Ups
20 Wallball + Step-back Lunges
10 Single Leg Burpees

Program #2 (8)
With a Partner…
P1: 3 Wallwalks
P2: AMRAP Box Jumps


Saturday

Program #1 (33)
AMRAP 9
20 Jumping Pull-Ups
10 Shoot-Thrus
100m Run
Rest 3 min
AMRAP 9
30 Double/Single Unders
15 KB Swings
10 Sit-Ups
Rest 3 min
AMRAP 9
20 Lateral Box Jumps
10 Deadlifts


Sunday

Program #1 (30)
50 Cals/800m Run
50 Goblet Squats
Right into…
21-18-15
Hang Power Clean and Press (2xDB)
Push-Ups
Right into…
4 Rounds
30 Lateral Skaters
15 Reverse Burpees

Kevin

About Kevin

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

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