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CrossFit and Intensity Programming including Lone Tree – Week of 9.10.18

By 09/09/2018 No Comments

CrossFit
MONDAY

1. 5×5 Bench Press
2. AMRAP 11
50 Double Unders
30 KBS
10 Ring Dips


TUESDAY
1. 16:00 to establish a 1RM Front Squat
2. 10 min Ladder Of: (3-6-9-12-15…)
Thrusters (95/65)
T2B


WEDNESDAY
1. Single Arm High Pull and Single Arm Strict Press. Find a 10 rep max for each arm and movement. (15mins)
*Slow negative every rep!
2. 30-20-10 Reps For Time Of: (12 min cap)
Alt DB Snatch (70/50)
Row (calories)
Burpees Over DB


THURSDAY
1. EMOM x 12: 3 Hang Squat Cleans. First set at 50%, building.
Hold on for all 3 Reps.
2. 8 min AMRAP OF:
6 Power Cleans (185/125)
50 DU


FRIDAY
1. Sumo Deadlift: 3 x 7 with 3 sec descent. First set at 60%, building. (12 mins)
2. For Time: (14 min cap)
1000m Run
10 Strict HSPU
40 Wall Ball
10 Strict HSPU
30 Wall Ball
10 Strict HSPU
20 Wall Ball


SATURDAY
Team workout


SUNDAY
Hero workout 


Intensity
Monday

Warm-up
3 Rounds
21 Double or Single Unders
18 Calories Bike or Row
15 Russian KB Swings
12 Wall Squats
9 Cuban Press
6 Scapula Pull-ups
Midline/Core

Intensity Test
2 Minutes Max Effort Plate Ground to Overhead

Program #1 – With a Partner
(* Note – P1: works/P2: rests. Both partners run 200M after completing each movement)
150 Wallballs
125 Box Donkeys (L+R=2)
100 KB or DB Clean and Press
75 KB Swings
50 Calorie Bike
25 Burpee Box Jumps 

Program #2
8 Minute “Up Ladder”
3 DB/KB Push Press (2x DB/KB)
3 Burpee to Plate
6,6…9,9…12,12…


Tuesday
Warm-up
5 Rounds
10m Lunge and Twist
10 Mountain Climber Stretch (ea. leg)
10 Plank Jacks
10 PVC Pass Throughs
10 PVC OHS
Midline/Core

Program #1
4 Rounds 3:00 work/1:00 rest 
AMRAP (Pick up where you left off on the last round)
6 Pull-ups
9 Box Jumps
15 Calorie Row or Bike
Program #2 – Max Effort
1 Min Goblet Squats
1 Min Alt Arm Clean
2 Min Goblet Squats
2 Min Alt Arm Clean
3 Min Goblet Squats
3 Min Alt Arm Clean


Wednesday 
Warm-up
4 Rounds
40 Single Unders
10 Roll back to straddle
10 Push-ups
10 Banded face-pulls
10 Weighted squats 
Midline/Core

Program #1
6 Rounds
15 Cal Bike
10 DB Snatches
30 Double Unders or 60 Singles

Program #2
6 Rounds
100m Run
15 Deadlifts (2x-KB/DB)
Finisher- Coach’s Choice


Thursday
Warm-up
Coach’s Led Line Drills
Midline/Core

Program #1
16 Min AMRAP
300m Run 
20 Air Squats
15 TRX Rows
10 Weighted Box Step-ups
5 Burpees

Program #2
3 Rounds
25 Thrusters (2x-KB/DB)
25 Weighted Step-back Lunges
25 Burps
25 Ball Slams


Friday
Warm-up
3 Rounds
30 Mountain Climbers
30 Single Unders
20 Box Step-ups
20 Abmat Sit-ups
10 Tempo Squats (23X1)
10 Scorpion Twists
Midline/Core

Program #1
5 Rounds
15/10 Calorie Bike
10 Plate Ground to overhead
5 Burpee Pull-ups

Program # 2 – With A Partner (*P1 works, P2 Runs 100m)
75 Knees to Elbows
75 Calorie Row
75 Wallballs
75 TRX Knee Tucks

Finisher- Tabata Coach’s Choice


Saturday
Warm-up
On a 12 Minute Clock,
300m Row
10m Spiderman Lunges
10 Squat-stand-squat
10 PVC Pass-thrus
10 DB/KB Deadlifts
Midline/Core

Program #1
3 Rounds
100m Sled pull
20 Calorie Bike
15 DB/KB Push Press

Then…
3 Rounds
100m Farmer’s Carry
20 Calorie Row
15 KB/DB Bent Over Rows

Program #2
8 Minute “Up” Ladder
2 Ball Slams
2 Burpee Box Jumps
2 Front Squats (2x DB/KB)
4,4,4…6,6,6…8,8,8…


Sunday
Warm-up
10 Minutes of “Rowling”
Goal is to land the rower exactly on 100m, for every meter over or under= number of burpees you have to perform 
Coach’s Led Line Drills
Midline/Core

Program #1
50-40-30-20-10
SA Snatches (1+1=2)
Push-ups
Goblet Squats
*Perform 20 Mountain Climbers Every 2 minutes

Program #2
10 Minute AMRAP
10m Lid Walk
20 Plate Russian Twists
20 Wall Donkeys
10 Medicine Ball Cleans
10 SA Thrusters

Kevin

About Kevin

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

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