wod

CrossFit and Intensity Programming – Week of 10.28.2019

By 10/27/2019 No Comments

CrossFit

Monday

For time…
15-12-9
Thruster
Pull-Up
12-9-6
Thruster
Chest-to-Bar Pull-Up
9-6-3
Thruster
Bar Muscle-Up


Tuesday

3 Rounds for time
15 Deadlifts
10 Box Jumps (24/20″)
5 Pull-Overs


Wednesday

AMRAP 30
20 Wallball Shots
20 Sit-Ups
20 Power Snatch
20 Cal Bike/Row


Thursday

“8×8” – 30sec rest between sets
Hammer Curls
Ring Dips, strict
Z-Press
Banded Glute Bridge


Friday

Open WOD 20.4


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (14)
3 Rounds
20 Sumo Deadlifts
300m Run/18Cals
50 Battlerope Hip Toss
300m Run/18 Cals

Program #2 (12)
AMRAP 12
10 Plate Ground-to-Overhead
10 Archer Rocks
30 Battlerope In-Out Waves
20 Sec Chin-Over-Bar Hang, supinated

Program #3 (4)
AMRAP 4
“Crack the Egg”
With a Partner. Switch after 30 sec per movement.
Head-to-Toe
Side-to-Side
Random


Tuesday

Program #1 (12)
AMRAP 12, with a partner.
P1 = Cal Bike/Row
P2 =5 Sandbag Cleans + 10 Burps + 15 Plank jacks
** After P1 & P2 each complete a round, 20m wheelbarrow (10m ea)

Program #2 (15)
Every 90 Seconds, alternate between A & B
A) 5 Pull-ups / 10 Push-ups / 15 Squats
B) 10 KB Swings  / 20 Lateral Skaters / 30 Mountain Climbers


Wednesday

Program #1 (14)
Accumulate a 2 minute L-Sit/Hang
Then…AMRAP
15 Ball Slams
12 Overhead Lunge w/ Slamball
9 TRX Atomic Push-Up

Program #2 (14)
400m Run
50 TRX Knee Tucks
400m Run
40 Plank DB Rows
400m Run
30 SA Thrusters (1xKB/DB)


Thursday

Program #1 (14)
Tabata: 8 Intervals of 20 sec work/10 sec rest. 1 min rest after each Tabata. Do not Rotate.
Alt. Left/Right TRX Forearm Side Plank
Alt. Pull-Ups/Lateral Jump Squats
Alt. Cal Bike/Straddle V-ups

Program #2 (16)
2 Rounds
40 Cals/300m run
60 Spidey Burps
40 Cals/300m Run
60 Lunges (L+R=1)
then…Max Distance Suitcase Carry, both
P1: works reps/cals/meters. P2: Single Leg Plank Hold


Friday

Program #1 (11)
3 Rounds – 3 min Work:1 min Rest
10 Power Cleans
10 Push Press
AMRAP No-Push-Up Burpee Box Jumps

Program #2 (19)
AMRAP 5
Sled Pull, max meters
Rest 2 min
AMRAP 5
20 Single/Double Unders
10 KB Swings
REST 2 min
AMRAP 5
5 Burpees
20m Bear Crawl


Saturday

Program #1 (12)
AMRAP12
8 V-Ups
10 Alt. Single Arm Clean & Press (1xDB)
12 Cals/200m Run

Program #2 (16)
4 rounds x 1 min @ each station
Sandbag Over Shoulder
Goblet Lunges
Plyo Step-ups, box/bench
Rest


Sunday

Program #1 (16)
4 Rounds
M1: Strict Press
M2: Alt. Leg V-ups
M3: 100m SPRINT/8 Cal SPRINT
M4: Rest

Program #2 (12)
Buy-In:60 Cals/1km Run
Then…Up-Ladder
5 Single Arm Suitcase Deadlifts, Right (1xKB/DB)
20 Single/Double Unders
5 Single Arm Suitcase Deadlifts, Left (1xKB/DB)
20 Single/Double Unders
*add 3 Deadlifts each round

Kevin

About Kevin

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

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