wod

CrossFit and Intensity Programming – Week of 8.26.2019

By 08/25/2019 No Comments

CrossFit

Monday

Front Squat
5-5-5-3-3-3-1-1-1


Tuesday

10 Min AMRAP
200m Run
12 Power Snatch

** Rest 5 Min **

10 Min AMRAP
30/25 Cal Row
12 Overhead Squats


Wednesday

4 Rounds
50 Double-Unders
10 Chest to Bar Pull-Ups
10 DB Hang Power Cleans (2xDB)


Thursday

“Holleyman”
30 Rounds (40 min Cap)
5 Wallball
3 Handstand Push-Ups
1 Power Clean


Friday

A) Muscle-Up Skill Work
B) 10 x 100m Sprint


Saturday

Deck of DEATH

With a Partner.
Unless stated, P1: works, P2: Overhead Plate Hold 

Ace: 1 Rope Climb, both
Joker: 400m connected Run, both
Clubs: Cal Bike
Diamonds: Slamballs
Spades: Burpees
Hearts: Squats


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (33):
Tabata – 20 sec work/10 sec rest x 8 rounds aach movement.
Do not rotate. Rest 90sec after each Tabata.
a) Single Arm KB Upright Row, from Hang. Alt arms ea Interval
b) 180º Jump Squats
c) Sit-Ups
d) TRX Plank Hold (Hands in TRX)
e) DB Burpees
f) Cal Row/Bike


Tuesday

Program #1 (24)
7 Min AMRAP
7 Push Press
7 Burpees
7 Squat Jumps
Rest 90 Sec
7 Min AMRAP
7 Box Jumps
7 Pull-Ups
7 Sit-ups
Rest 90 Sec
7 Min AMRAP
7 Double Unders
7 Deadlifts
7 Plate Ground-to-Overhead

Program #2 (9)
For 9 min, Turkish Get-ups
3 Left Arm/3 Right Arm


Wednesday

Program #1 (10)
21-15-9
Hanging Knee Raises
Slam Ball Squat Clean+Slam
Program #2 (14)
400m Run/25 Cals
40 Strict Press
400m Run
40 Plank DB Rows (L+R=1)
400m Run
40 Push Press

Program #3 (6)
AMRAP 6. With a Partner…
P1: 10 Sit-Ups
P2: Chin over bar hold


Thursday

Program #1 (25)
With a Partner.
50-40-30-20-10
Box Jump Overs
DB Snatches
*P1 works through reps, P2= 100m Slam Ball Run. Switch upon return.

Program #2 (6)
20 Sec work/10 Sec rest. Alternate.
Wall-Sit
Superman Hold


Friday

Program #1 (18)
5 Min AMRAP
3 Rope Climb to Stand/2 Rope Climbs, no jump
8 Cal Row
Rest 90 Sec
5 Min AMRAP
8 KB Clean-to-Goblet Squat
8 Burps
Rest 90 sec
5 Min to AMRAP
100m Run
8 Wallball

Program #2 (12)
100 Sit-ups
Then…
3 Rounds
200m Run with Slamball
10 Half-moon Ball Slams


Saturday

Deck of DEATH

With a Partner.
Unless stated, P1: works, P2: Overhead Plate Hold 

Ace: 1 Rope Climb, both
Joker: 400m connected Run, both
Clubs: Cal Bike
Diamonds: Slamballs
Spades: Burpees
Hearts: Squats


Sunday

Program #1 (20)
AMRAP 20
8 Knees to Elbows
10 DB Hang Clean and Press (2xDB)
14 Cals

Program #2 (10)
EMOMx12. Rotate…
M1: 12 Hollow Rocks
M2: 6 Alligator Rolls (L+R=1)
M3: 12 Archer Rocks/Supermans

Kevin

About Kevin

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

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