wod

CrossFit and Intensity Programming – Week of 12.16.2019

By 12/15/2019 No Comments

CrossFit

Monday

AMRAP 20:00
10 Front Squats
10 Pull-Ups
200m Run


Tuesday

E3MOM
Shoulder Press
3-3-3-3
Push Press
3-3-3-3
Push Jerk
3-3-3-3


Wednesday
50 Wallball

40 Cal Row or Bike
30 DB Snatch
20 Box Jump Overs
15 Bar Muscle Ups


Thursday

5 Rounds for time
100 Speed Step Single Unders
15 Bent Over Rows, 2xKB/DB
100 Speed Step Single Unders
15 Straight Leg Sit-Ups


Friday

10 Rounds
2 Squat Cleans
6 Bar-Facing Burpees


Saturday

6 Rounds, with a partner
20 Dumbbell Reverse Lunges, alternating
30/24 cal Bike
* P1 Completes 1 round, then P2 completes 1 round. Each person does 3 rounds.


Sunday

12 Days of Christmas


Intensity

Monday

Program #1 (12)
AMRAP 12
Wallwalk – Burpee – Squats
1-3-5
2-6-10
3-9-15
Etc.
W+1 – B+2 – S+5

Program #2 (9)
6 Rounds
30 sec KB Sumo Deadlifts
30 sec Straight Leg Sit-Ups
30 sec Rest

Program #3 (8)
AMRAP 8
5 Shoot-Thrus
10 Plank Pull-Thru, DB
20m Bear Crawl


Tuesday

Program #1 (17)
3 Rounds – 1 min at each station. 90 Sec rest after each round.
Push Press
Lateral Box Jump Overs
Battlerope Bicep Waves
SA Kettlebell Swings (switch at 30sec)

Program #2 (10)
AMRAP 10
20 V-Sit Battlerope Alt. Waves
10 Plate Front Raises
10 Squat Jumps


Wednesday

Program #1 (18)
EMOMx5
2 Push-Ups + 3 Burps + 4 Burpees
Rest 90 sec
EMOMx5
4 KB DL + 5 Swing + 6 Swing & Sprawl
Rest 90 sec
EMOMx5
6 Supermans + 7 V-Ups + 8 Penguins

Program #2 (8)
AMRAP 8
5 Single Arm KB Swing, right
5 Single Arm KB Swings, left
10 See-Saw Shoulder Press
20 sec Hollow, right
20 sec Hollow, left


Thursday

Program #1 (20)
WIth a partner. Waterfall style. P1 begins. P2 starts only after P1 is finished with the movement. P1/P2 may work at the same time, but never on the same movement.
500m Row
40 DB Burpees, 2xDB
500m Row
40 Hang Squat Cleans, 2xDB
500m Row
40 Push Press
500m Row

Program #2 (10)
AMRAP 10
12 Burps
6 Hanging Leg Raises
40m Front Rack Carry, heavy


Friday

Program #1 (14)
200m Run/12 Cals
30 Goblet Squats
400m Run/ 25 Cals
30 Pull-Ups
600m Run/35 Cals
30 No-Push-Up Burpee Box Jumps

Program #2 (14)
AMRAP 6×2; Rest 2 Min
10 Single Arm Hang Clean, left
10 Plate Front Raises
10 Single Arm Hang Clean, right
10 Arch Rocks


Saturday

Program #1 (30)
AMRAP 8
5 Pull-ups
7 Sumo Deadlifts
9 Straight Leg Sit-ups
Rest 3 min
AMRAP 8
8 Shoulder to Overhead, sandbag
50m Sandbag Run
8 Squats, Sandbag
50m Sandbag Run
Rest 3 min
8min Up-Ladder
2-4-6…n+2
Thrusters, 2xDB/KB
** 3 Burpees after reach set


Sunday

Program #1 (30+)
12 Days of Christmas

 

Fremont Darkstar

Kevin

About Kevin

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

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