wod

CrossFit and Intensity Programming including Lone Tree – Week of 8.27.18

By 08/26/2018 No Comments

CrossFit
MONDAY
1. 16 mins to find a 1 Rep Max Deadlift.

2. 5 Rounds For Time: (8 min cap)
50 DU
15 Hang Power Snatch (75/55)


TUESDAY
1. 5 Rounds For Total Time: ( 30 min cap)
25/20 Cal Row
20 Alt DB Snatch (50/35)
10 Box Jumps (30/24)
5 Muscle Ups/Burpee Pull Ups
– rest exactly 2 mins between rounds –


WEDNESDAY
1. C&J: EMOM x 6, First set at 50% and build SLOWLY!
Then 10 mins to find a 1 Rep Max Clean & Jerk

2. 9 min AMRAP OF:
150m Run
12 Thrusters (115/75)


THURSDAY
1. 2k Row For Time (12 min cap)
2. 100/80 cal Assault Bike For Time (9 min cap)
3. 1 mile run for time
*Rest 4 mins between workouts


FRIDAY
1. 10 mins to find a 1 rep max Strict Press
2. 1 or 2 attempts to find max Kipping Pull Ups/Ring rows

3. 10 min AMRAP OF;
3-6-9-12-15-18…..
Push Jerks (135/95)
Burpees Over Bar (Lateral)


SATURDAY
Team WOD


SUNDAY
Hero WOD 


Intensity
Monday
Warm-up

3 Rounds- 250m Row, 10 Squat-Stand-Squats, 10 Pushups, 30 Single Unders, 10m Spiderman Lunges

Core (8)
Program #1:
3 Rounds- 15 Deadlifts+ 100m Sprint+ 25 Wallballs+ 100m Sprint
Program #2
10 Min AMRAP- 8 Thrusters+ 10 KB Swings *EMOM= 5 Burpees
Finisher
3:00 AMRAP- 200m Run+ ME Single or Double Unders

Tuesday
Warm-up
500m Row, 3 Rounds- 12 Plate Ground to Overhead, 12 Goblet Squats, 12 Russian Swings, 12 Twisting Lunges
Core (8)
Program #1
12 Minutes, In a team of 3…
P1= 100m Sled Push
P2= AMRAP- 10 ME KB Clean and Press+ 20 Wall Donkeys
P3= 200m Run *Rotate every 100m Sled Drag
Program #2
10 Minute EMOM-
Evens= 5 Pull-ups+ 10 Pushups+ 15 Squats
Odds= 5 TTB+ 10 Lunges+ 15 Mountain Climbers

Wednesday
Warm-up
10 Min EMOM- 5 Tempo Squats+ 6 Twisting Lunges+ 5 Scapula Pushups *Hold forearm plank for remainder of the minute
Core (8)
Program #1
AFAP- 21-15-9
Weighted Leg Raises
Front Squats
Slam Ball Squat Clean+Slam
 **EVERY 1:00=8 Burps
Program #2
AFAP-
400m Run
40 SA Thrusters
400m Run
40 SA OHS
400m Run
40 SA Strict Press

Thursday
Warm-up
4 Rounds- 10 Ball Slams, 20 Battle Rope Slams, 10 Wall Squats, 20 Abmat Sit-ups
Core (8)
Program #1
With a Partner:
100 Ball Slams
100 Burpee Bench Donkeys
100 Wallballs
100 Front Squats
 *P1 Works through reps, P2= 100m Farmer’s Carry before picking up where P1 left off
Program #2
With a Partner:
50-40-30-20-10
Box Jump Overs
DB Snatches
*P1 works through reps, P2= 100m Slam Ball Run

Friday
Warm-up
2:00 Row, 2:00 Run, 2:00 Bike, 2:00 Jump Rope, 1:00 Squat Hold, 10m Spiderman Lunges, 10 Supermans
Core (8)
Program #1
5 Rounds, 3:00 Interval of:
10 Power Cleans+ 10 Box Jumps+ Max Calorie Row or Bike (Rest 1:00 between rounds)
Program #2
2 Rounds, 1:00@ Each Station for Max Reps/Distance:
1.Sled Push
2.Sandbag Bear Crawl
3Man Makers
4.Battle Rope Burpee to Slams
5.Back Squats
REST 20s between stations

Saturday
Warm-up
400m Run+ Coach’s Led Line Drills
Core (8)
Program #1
Intensity version of 18.1
Program #2
3x 1:00@
Each station, 1:00 Rest between rounds:
 1)Lid Walk
2)Front Rack Lunges
3)Mountain Climbers
4)Battle Ropes

5)Farmer’s Carry


Sunday
Warm-up
3:00 Bike, Row or Run+ Coach’s Led Line Drills
Core(8)
Program #1
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
FInisher- Coach’s Choice 
Kevin

About Kevin

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

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