wod

CrossFit and Intensity Programming – Week of 9.16.2019

By 09/15/2019 No Comments

CrossFit

Monday

10 Min AMRAP
Strict Handstand Push-Ups
6 Power Cleans
9 Chest-to-Bar Pull-Ups


Tuesday

4 Rounds not for Time
4 Strict Toes-to-Bar into 4 Kipping Toes-to-Bar
80m Front Rack Carry (2xKB)
8 Strict Ring Dips

5 Rounds
Min 1: 15/12 Cal Row/Bike
Min 2: 15 Lateral Burpees


Wednesday

4 Rounds (12 Min Cap)
600m Run
12 Front Rack Lunges


Thursday

Bench Press
3-3-3-3-3-3-3

30 ½-Turkish Get-Ups


Friday

3 x 6 Min AMRAP/2 Min Rest
10 KB Swings
10 Overhead Squats
10 Ball Slams


Saturday

With a Partner…
0-10 Min:
1 Mile Run

10-20 Min:
60 Clean and Jerks

20-30 Min:
60 Pull-Ups
90 Push-Ups
120 Squats


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (24)
With a partner – 3 Rounds Each
P1: 4 min Row/Bike for Cals
P2: AMRAP
10 KB Swings
10 Sit-Ups
5 SA Strict Press, Right
5 SA Strict Press, Left
** P1 begins AMRAP where P2 stopped

Program #2 (8)
AMRAP8
20 Plank Hip-Taps
30 Sec Front Rack Hold (2xKB)
40 Leg Scissors


Tuesday

Program #1 (22)
6 Min AMRAP
100m Run
10 Single Arm Snatches, ea arm
Rest 2 Min
6 Min AMRAP
50 Reverse Grip Battle Rope Alt. Waves
20 Jump Lunges
Rest 2 Min
6 Min AMRAP
Man-Makers (2xDB)

Program #2 (10)
“Up-Ladder”
4 Penguin Heel-Taps
4 Double Leg Raises
4 Archer Rocks/Superman
** Add 2 Reps each round
** 8 Tuck Knee Jumps after each round


Wednesday

Program #1 (5)
800m run/1000m Row/50 Cal bike

Program #2 (20)
With a partner. 4 Rounds Each.
P1 – Complete:
50m Arms Overhead/Extended Forward Sled Pull
50m Backward Sled Pull
P2 – AMRAP:
3 Pike Push-Ups
6 Sit-Ups
** P2: begin where YOU stopped from last round

Program #3 (6)
6 Min AMRAP
10 Single Leg Ball Slams, L
10 Single Leg Ball Slams, R
5 Chin-Ups/Supinated TRX Rows


Thursday

Program #1 (10)
100 Single/Double Unders
50 Wallballs
100 Single/Double Unders
50 KB Swings

Program #2 (20)
4 Rounds: 45 Sec Work/15 Sec Rest
Lateral Box Jump Overs
Bear Crawl Sandbag Pull-Thrus
Side Plank Reach-Thrus (L/R/L/R)
100m Run SPRINT/8 Cal Bike SPRINT
Alt. Weighted Curtsy Lunges


Friday

Program #1 (10)
30-20-10
Calorie Bike/Row
Medball Romanian Deadlifts
Medball Power Cleans

Program #2 (5)
EMOM x 5
25 Sec Single/Double Unders
35 Sec Toe Taps to Plate

Program #3 (15)
AMRAP15. With a Partner…
P1: Completes 1 Round
6 Bench/Box Dips
7 Push-Ups
8 Squats
P2: AMRAP Band Straight Arm Pull-Aparts
** 10 Synchro, No-Push-Up Burpees after P1 and P2 ea completes a round


Saturday

Program #1 (14)
3 Rounds
500m Run/30 Cals
20 Deadlifts
30 Lateral Jump Overs

Program #2 (16)
1,000m Row
40 Plate Floor Press
50 Ball Slams
Cash Out: 400m Overhead Carry


Sunday

Program #1 (18)
60 Cal Bike/Row
Then…
3 Rounds
10 Plate Front Raises
20 Plate Ground to Overhead
30 Air Squats

Program #2 (12)
“Up-Ladder”
4 Toes to Bar
4 Clean and Press
200m Run after each round
** Add 2 Reps ea Round

Kevin

About Kevin

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

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