wod

CrossFit and Intensity Programming – Week of 11.25.2019

By 11/24/2019 No Comments

CrossFit

Monday

3 Rounds
1 min at each station. 1 min rest after each round.
Back Rack, Single Leg Step-Ups, Right (95/65)
Back Rack Single Leg Step-Ups, Left
Box Jump Overs
Sit-Ups
Cal Bike/Row


Tuesday

5 Rounds each, You go, I go
“DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks


Wednesday

For time
150 Wallball (20/14)
90 Double Unders
30 Muscle-Ups


Thursday

TBD

HAPPY THANKSGIVING
#turkeygainz


Friday

For Time
200m Run/12 Cals
15 Burpees
200m Run/12 Cals
14 Burpees
200m Run/12 Cals
13 Burpees
200m Run/12 Cals
12 Burpees
200m Run/12 Cals
11 Burpees
etc…


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (20)
2 Rounds
25 Pull-Ups
25 Deadlifts
25 Push-Ups
25 Box Jumps
25 Hanging Leg Raises

Program #2 (8)
AMRAP 8
6 Russian Sit-Ups
20 Plank Skiers


Tuesday

Program #1 (20)
4 Rounds – 1 min at each station.
Wallball Sit-up
Plate Front Raise & Twist
Squat Jump Rope Slams
Cal Bike/Row
Rest

Program #2 (10)
E2MOM x 5
24 Gorilla Rows
10 Plank Jack Burpees


Wednesday

Program #1 (24)
E8MOM 24
0-8: 500m Sled Pull + AMRAP Plate Ground to Overhead
9-16: 1250m Row + AMRAP Push Press, 2xDB
17-24: AMRAP
50 Single/Double Unders
10 Box Dips
8 TRX pikes

Program #2 (5)
EMOMX5; No Rest
20 sec Bent Over Row FAST, plate
20 sec Bent Over Hold to Chest, plate
20 sec Bent Over Row SLOW, plate


Thursday

TBD

HAPPY THANKSGIVING
#turkeygainz


Friday

For Time
200m Run/12 Cals
15 Burpees
200m Run/12 Cals
14 Burpees
200m Run/12 Cals
13 Burpees
200m Run/12 Cals
12 Burpees
200m Run/12 Cals
11 Burpees
etc…


Saturday

Program #1 (30)
With a partner. Unless noted, P1 work/P2 rests.
20 Synchro Burpees
40 Deadlifts
40 Box Jumps
40 Strict Press
20 Synchro Burpees
30 Box Jumps
30 Deadlifts
30 Box Jump Over
30 Strict Press
20 Synchro Burpees
20 Box Jump Over
20 Deadlifts
20 Box Jumps
20 Synchro Burpees


Sunday

Program #1 (12)
3 Rounds
40m Lid Walk
20 Ball Slams + Over the Shoulder
10 Burpee Knees-to-Elbow

Program #2 (14)
“Up Ladder”
2 Jump Lunges
2 Push Press
2 V-Ups
*Add 2 reps each round*

Founders Blushing Monk

Kevin

About Kevin

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

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