wod

CrossFit and Intensity Programming including Lone Tree – Week of 7.09.18

By 07/08/2018 No Comments

CROSSFIT

MONDAY
Deadlift: (16 mins)
7 @ 73% – 6 @ 78% – 5 @ 83% – 4 @ 88% – 3 @ 93%

For Time: (8 min cap
30 Power Cleans (185/125)
30 Lateral Burpees Over Bar


TUESDAY
Front Squats: 13 mins to find heavy 3.

For Time: (12 min cap)
50 C2B Pull Ups
40 T2B
30 Power Snatch (165/110)


WEDNESDAY
Bench Press

7 @ 73% – 5 @ 83 % – 3 @ 88%

3 Rounds
800 m. Run
50 Abmat Sit Ups
15 Ring Dips


THURSDAY
Every 90 secs x 9 Sets (12 mins)
2 Squat Cleans + 1 Split Jerk
* first set at 60%, add as you go.

For Time: (10 min cap)
30-25-20-15 Reps For Time: (12 min cap)
Cal Row
HSPU (Kipping allowed) / Deficit Push Ups


FRIDAY
Every 2 mins x 16mins, Alternating

– 200m Sprint, In remainder of time max alternating pistols
– 18/12 Cal Bike, In remainder of time max Muscle Ups
*score is total pistols and Muscle Ups combined.

6min AMRAP OF:
14 Alternating DB Snatch (50/35)
8 + 8 Single Arm OH Lunge (50/35)


Saturday
Partner WOD

Sunday
Hero WOD


INTENSITY

Monday
Warmup (12)
12 Minute “Up Ladder” of: 3 calorie Bike, 3 Calorie Row, 3 Squat-Stand Squats, 3 Supermans, 3 Spiderman Lunges, 3 TRX T’s and Y’s…6,6,6,6,6,6…9.9.9.9.9…12,12,12,12…

Core (8)

Program #1
3 Rounds, 1 Minute at each station, no rest
1-1 1/4 Wallballs
2-KB Clean+Lunge(Each Leg)
3-Cal Row
4-Burpee Box Jumps
5-100m Sprint

Program #2
3 Rounds, 1 Minute at each station , no rest
1-Wall Donkeys
2-KB Swings
3-Burpees Over Rower
4-Box Donkeys
5-100m Sprint


Tuesday
Warm-up
200m Run, 3 Rounds of: 10 Twisting Lunges, 10 PVC Pass throughs, 10 PVC OHS, 10 Box Step-ups, 10 L/W Wallballs… 200m Run

Core (8)

Program #1
21-15-9
KB Swing to Sprawl
Landmine Deadlifts
Pushups

Program #2
1 Round AQAP
100 Alt. Battle Rope Slams (1+1=2)
100m Run+ 10 Burpee Pullups
80 Double Unders (2x Singles)
100m Run+ 10 Burpee Pullups
60m Bear Crawl Sandbag pull through
100m Run+ 10 Burpee Pullups
40 Landmine Thrusters
100m Run+ 10 Burpee Pullups
20 Back Squats+ Front Squats
100m Run+ 10 Burpee Pullups


Wednesday
Warm-up
3 Rounds: 30 Single Unders, 10 SA Strict Press, 10m Inch Worm, 10 Squats, 10m Straddle Lunges

Core (8)

10 Min AMRAP: 250m Row+ 15 Push Press+ 15 Goblet Squats+ 15 KB Swings
8 Min AMRAP: 5 Man Makers+ 15 DB Snatches+ 10m Lid Walk
6 Min AMRAP: 10 Power Cleans+ 30 Double Under
4 Min AMRAP: 15 Ball Slams+ 50m Sprint with Ball
2 Min AMRAP: 10 Squat Jumps+ 10 Burps

** Set the ENTIRE workout up before starting the first 10 min AMRAP, Coach will run a 1:00 Clock to rest between each AMRAP, this is the ONLY time you will have to transition between AMRAPS


Thursday
Warm-up
On a 10 Minute clock… 15 Calorie Bike/Row, 15 Good Mornings, 15 ABmat Sit-ups, 15 Bent Over Rows, 15 Ball Slams

Core (8)

Program #1
30-20-10
Bike (calories)
Deadlifts
Wallballs
SA OH Lunges
R1- 300m Farmer’s Carry, R2- 200m Farmer’s Carry, R3- 100m Farmer’s Carry
*100m Sled Push after each Round

Finisher: Up Ladder w/ remaining time in class: 100m Run+ 5 Pushups… 100m Run+ 10 Pushups… 100m Run+ 15 Pushups… 


Friday
Warm up
4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank

Core (8)

Program #1
4 rounds
100M Run
10 Plate Burpees
15 Plate G20
20 Plate Abmat Sit-ups
*Every 2:00= 20 Mountain Climbers

Program #2
3 Rounds
200m run
5 Man Makers
10 DB Cleans
15 DB Push Press

2 Rounds
200m run
5 Strict Pull Up(band may be used)
10 T2B
15 Air Squats


Saturday
Warm-up
400m Run+ Coach’s Led Line Drills

Core (8)

Teams of 2
30 Min cap
800 M Connected Run
*Each teammate holds the end of a band
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 KB DL
50 K2E
50 KB DL
50 Wall Ball
50 Burpees
50 DU
800 M conncected run buy out


Sunday
Warm-up
30 Calorie Bike or Row+ Coach’s Led Line Drills

Core (10)

3 Rounds FT
50 DU
10 Goblet Squats

Right into…
21-18-15
DB clean and Jerk
Calorie Bike
Right into..

4 Rounds FT
15 Burpees over rower
15 Cal Row
15 Bench Press

Kevin

About Kevin

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

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