wod

CrossFit and Intensity Programming – Week of 12.30.2019

By 12/30/2019 No Comments

CrossFit

Monday

EMOM 10:00
Odd- 3 Weighted Pull-Ups
Even- 3 Weighted Ring Dips

2 Rounds for time
25 Strict Pull-Ups
50 Push-Ups
100 Double Unders


Tuesday

E3MOM x 4
6/6 Front Rack Bulgarian split squats

8 Rounds for max reps
0:20 Double KB Russian Swings (53lbs/35lbs)
0:10 Rest
0:20 Sit-ups
0:10 Rest


Wednesday

Kevin and Alex’s Fitness……EXTRAVAGANZA!!!!!

2020 WOD
20 reps on 20 movements

20 Reps at each – Waterfall style (teams of 3 or 4)
1. Cal Bike (Forward)
2. Kettlebell Swing
3. Burpee
4. Jumping Lunges
5. DB Snatch (50,35)
6. Box Jumps
7. Hollow Rock
8. Cal Row
9. Wallball
10. Pull Up
11. Cal Bike Backwards
12. KB High Pull
13. Push Up
14. Air Squat
15. DB Hang Clean & Press (50,35)
16. Box Step Ups (Plate 45,25)
17. Sit Up
18. Slam Ball
19. Medball Clean
20. TTB


Thursday

5 Sets
500m Row
Rest as needed between efforts


Friday

In 15 min…
800m Run
3 Rounds
25 Push Press (95/65)
75 Double Unders
With remaining time…
AMRAP Single Arm DB Overhead Squats (50/35)


Saturday

TBD


Sunday

Coach’s Choice


Intensity

Monday

Program #1 (9)
15 sec work:15 sec rest x 4 Rounds. Alternate.
Front Scale, left
Front Scale, right
Back Scale, left
Back Scale, right
Rest 30 sec
Program #2 (19)
In 5 Minutes…
600m Run
20 Push-ups
ME Pull-ups
Right into…
AMRAP 14
16 Single Arm Thrusters, 1xKB/DB
16 Split Stance Deadlifts, 2xKB/DB
16 Toes to KB
8 Cal Bike


Tuesday

Program #1 (2)
2 Min Max Alt. Arm Floor Press, 2xKB/DB
Program #2 (8)
8 Rounds * (20s work/10s rest). Alternate.
KB Swings
Sit-Ups
Program #3 (18)
AMRAP 15
10 Wallball
300m Row
10 TRX Atomic Push-Ups
Right into…
200m Farmer Overhead Carry


Wednesday

Kevin and Alex’s Fitness……EXTRAVAGANZA!!!!!

2020 WOD
20 reps on 20 movements

20 Reps at each – Waterfall style (teams of 3 or 4)
1. Cal Bike (Forward)
2. Kettlebell Swing
3. Burpee
4. Jumping Lunges
5. DB Snatch (50,35)
6. Box Jumps
7. Hollow Rock
8. Cal Row
9. Wallball
10. Pull Up
11. Cal Bike Backwards
12. KB High Pull
13. Push Up
14. Air Squat
15. DB Hang Clean & Press (50,35)
16. Box Step Ups (Plate 45,25)
17. Sit Up
18. Slam Ball
19. Medball Clean
20. TTB


Thursday

Program #1 (38)
AMRAP 38
38 Cal Row
38 Box Jumps
38 Sit-Ups
38 Jump Lunges
38 Plank Shoulder Taps


Friday

Program #1 (20)
AMRAP 20
750m Row/40 Cal Bike/600m Run
60 Battle Rope Lateral Waves
30 Box Donkeys
15 Russian Sit-ups, plate
Program #2 (10)
AMRAP 10
4 Sumo Deadlifts, 2xKB, BB
6 Burpee Overs
8 Hollow Rocks


Saturday

TBD


Sunday

Program #1 (40)
With a Partner…
Buy-In: 200m Bear Crawl, switch every 10m
Then…
40 Z-Press, switch every 10 reps
50 Box Jump Overs, switch every 5 reps
60 Suitcase Deadlifts, 2x DB/KB, switch every 10
800m Run ea/50 Cals ea
60 Suitcase Deadlifts, 2x DB/KB, switch every 10
50 Box Jump Overs, switch every 5 reps
40 Z-Press, switch every 10 reps
Cash-Out: 50 Synchro Push-Up + Alt Hand Clap

 

Broken Compass Snow Blind

Kevin

About Kevin

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

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