wod

CrossFit and Intensity Programming – Week of 8.12.2019

By 08/11/2019 No Comments

CrossFit

Monday

“Nancy”
5 Rounds for Time
400m Run
15 Overhead Squats


Tuesday

50-40-30-20-10
Kettlebell Swings (50/35)
Double Unders
Sit-Ups


Wednesday

Deadlift @ 85% of 1RM
2-2-2-2-2-2-2


Thursday

A) 3 x 2 Min Rounds
20/15 Cal Bike
AMRAP Power Cleans (95/65)
Rest 2 Min between rounds

B) 3 x 2 Min Rounds
3 Power Cleans (205/155)
AMRAP 10m Shuttle Sprint
Rest 2 Min between rounds

Rest 5 Minutes between A) and B)


Friday

8 Rounds
Min 1: 6 Strict Pull-Ups
Min 2: 6 Around the Worlds
Min 3: 10 Alt. Pistols
Min 4: Handstand Walk
Min 5: Rest


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program#1 (15)
6 Min AMRAP
8 Thrusters (2xDB/KB)
40 Single/Double Unders
Rest 3 minutes. Repeat

Program #2 (16)
4 Rounds – 40 Sec Work/20 Sec Rest. Rotate thru…
Single Leg Deadlift Right
Single Leg Deadlift Left
Shoot-Thrus
Floor Press (2xKB/DB)


Tuesday

Program #1
5 Rounds (16)
4x50m shuttle SPRINT
200m Run
Rest 2 min
** If unable to run,
5 Rounds
12/10 Cal Bike SPRINT
1 min Bike at 375+/300+ Watts
Rest 2 min

Program #2 (10)
3 Rounds – 30 Sec work:20 Sec rest. Alternate thru…
Left Leg Front Scale
Right Leg Front Scale
Left Leg Back Scale
Right Leg Back Scale

Program #3 (6)
6 Min AMRAP
15 Plate Ground to Overhead
5 Lateral Burpee to Plate


Wednesday

Program #1 (10)
5Minutes Max Distance Front Rack Carry (2xDB/KB
Rest 1 Min
5 Min Max Distance Single Arm Overhead Carry (1xDB/KB)
** Change Arms every 20 Steps

Program #2 (5)
30 Burpees-to-target

Program #3 (15)
AMRAP 15
5 Hand Release Push-Ups
10 Lateral Skaters (L+R=1)
15 Pull-Ups


Thursday

Program #1 (20)
3 Rounds
800m Run/50 Cals
Rest 2 Min

Program #2 (12)
12 min Up-Ladder
1-2-3….(n+1)
Ball Slams
Slamball Squat
40 Single/Double Unders after ea set


Friday

Program #1 (20)
Fitness is FUN Friday
With a Partner. Split Reps/Cals. Both work at the same time
20 Min AMRAP
100 Single Arm Plank Rope Slams (25L/25R each; share rope)
20 Alternating Pull-Ups (10 ea)
20 Plank Jump-Over + Under (10 ea)
20 Over-Under Medball Passes
200m Sandbag Run (P1/P2 each hold an end) or 50m Ea. Partner Carry 

Program #2 (10)
4 Rounds
20 Cal Bike/Row or 300m Run
40 V-Sit Alt. Arm Rope Slams (L+R=2)
30 Single Arm KB Swings (15 ea arm)


Saturday

Program #1 (16)
AMRAP 16
200m Run/12 Cals
Max Rep Unbroken Shoulder Press (2xKB/DB)

Program #2
Coach’s Choice


Sunday

Program #1 (as needed)
5 Rounds
400m Run/25 Cals
30 Box Jumps
30 Wallballs

Program #2
Coach’s Choice

Kevin

About Kevin

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

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