wod

CrossFit and Intensity Programming – Week of 9.30.2019

By 09/29/2019 No Comments

CrossFit

Monday

21-15-9
Push Jerks
Pull-Ups
Burpees


Tuesday

3 Rounds: 2 min work/2 min rest
14/10 Cal Row
AMRAP Wallball

3 Rounds: 2 min work/2 min rest
10 Hang Squat Cleans
AMRAP Double Unders


Wednesday

“Diane”
21-15-9
Deadlifts
Handstand Push-Ups


Thursday

EMOM x 20
1 Squat Snatch + 5 Burpees
** Build as desired


Friday

800m Run
80 Sit-Ups
600m Run
60 Medball Cleans
400m Run
40 Jump Lunges
200m Run
20 Muscle-Ups


Saturday

Whole WOD-O-FUN
(w/ a partner)


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (16)
EMOMx16
Min 1: 100m Sprint
Min 2: 12 Deadlifts
Min 3: 12 Push-Ups
Min 4: 12 Box Jumps

Program #2 (12)
2 Rounds
800m Run/50 Cals
6 Rope Pulls to Stand/3 Rope Climbs, no jump
30 Wall Donkeys


Tuesday

Program#1 (16)
E4MOM x 4, complete…
15/12 Cal Bike
16 KB Swings
8 Lateral Burpees

Program 2 (15)
4 Rounds
100m Prowler SPRINT!
100m Front Rack Carry (2xKB/DB)
20 Gorilla Rows
10 Push Press


Wednesday

Program #1 (5)
Max effort bike cals in 5 min
P1- Bike; P2-Rest
** Switch as desired

Program #2 (25)
With a partner. Break reps as desired.
P1 Works; P2: Static hold of choice
100 Double/Single Unders
25 Hang Power Clean + Press
100 Burpees to Plate
50 Cal Row
100 Box Jumps
25 Hang Power Clean + Press
100 Double/Single Unders


Thursday

Program #1 (34 min)
*Stay at each movement for the entire 8 round Tabata/Reverse Tabata
Set 1: Tabata – 8 Rounds of 20s work/10s rest
180º Squat Jumps
Alt. Leg V-Ups
SA Snatch (switch arms every interval)
No-Push-Up Burpees
** Rest 2 Min **
Set 2: Reverse Tabata – 8 Rounds of 10s work/20s rest
Cal Bike
Alt. Leg Pike-Ups
Push-ups
Archer Rocks/Supermans


Friday

Program #1 (30)
AMRAP6
40 Single/Double Unders
8 Sumo Deadlifts
** Rest 2 Min. Rotate. **
AMRAP6
6 Single Arm Snatch
5 Burpees
** Rest 2 Min. Rotate. **
AMRAP6
10/8 Cal Row/Bike
12 Ball Slams
** Rest 2 Min. Rotate. **
AMRAP6
30 Reverse Facing, Battle Rope Shoulder Flyes
10 KB Swings from Park


Saturday

Whole WOD-O-FUN
(w/ a partner)


Sunday

Program #1 (8)
21-15-9
Wallball
Bentover See-Saw Row (L+R=1; 2xKB/DB)

Program #2 (14)
3 Rounds
400m run
15 See-Saw Floor Press (2xKB/DB)
20 Goblet Squats

Program #3 (10)
30-25-20
V-Ups
Cal Row
Step-back Lunges (L+R=2)

Kevin

About Kevin

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

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