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CrossFit and Intensity Programming including Lone Tree – Week of 9.24.18

By 09/23/2018 No Comments

Nutrition Challenge Sign Up Link:
https://intensity-park-meadows.triib.com/events/challenges/711/
Starts October 1st!!!


CrossFit

Monday
1. Back Squats: 4 x 3. Fist set at 80%, add as you go, all reps have a slow 3 sec descent. (16 mins)

2. 9min Ladder Of: (3-6-9-12-15-18…)
Thrusters (115/75)
C2B Pull Ups


Tuesday
1. Single Arm Strict Press: 4 x 7 each arm
Max effort strict pull-ups following each set of presses (14mins)

2. 3 Rounds For Time: (12 min cap)
12 Strict HSPU
15 Power Cleans (155/105)
20 Cal Row


Wednesday
1. EMOM x 12: 2 Hang Squat Cleans. First set at 50%, building.

2. Groups of 3 with a 10min Clock:
P1- 10 Burpee Box Jumps (24/20″)
P2- Max Cal Assault Bike
P3- Rest

*score is total calories over the 10 mins


Thursday
1. Sumo Deadlift: 5 x 3. First set at 80%, all reps have a slow 3 sec descent! (16 mins)

2. For Time: (9 min cap)
100 DU
40 Wall Ball
30 T2B
40 Wall Ball
100 DU


Friday

1. 20 mins for quality:

16 Front Rack Lunges (2 x KB’s; As Heavy As Possible)

10-15 Ring Push Ups w. 3 sec descent

100m Sandbag Carry (150/100#)

2. 6 min AMRAP OF:

100m Run

14 KB Swings (70/55)


Saturday
Team Workout


Sunday
Hero Workout


Intensity
Monday
Program #1: 14 Minute AMRAP
300m Row
15 Box Jumps
12 Ball Slams
9 Toes to Bar

Program #2: 4 Rounds
20 Box Donkeys
20 Lateral Goblet Squats (10L/10R)
20 Weighted Box Step-ups
20 Plate Ground to Overhead


Tuesday
Program #1
21-15-9
DB/KB Snatches
Burpees over the DB/KB

Program #2
27-21-15-9
Calorie Row/Bike
DB/KB Front Rack Squats

Program #3
21-15-9
DB/KB Hang Power Cleans
DB/KB Strict Press


Wednesday
Program #1
4 Rounds
400m Run
20 KB Swings
15 Pull-ups

Program #2
3 Rounds
20 Medicine Ball Cleans
30 Double or 60 Single Unders


Thursday
Program #1
12 Minute AMRAP
10 Suitcase Deadlifts (2x KB/DB)
12 Wall balls
14 Front Rack KB Lunges (2x KB/DB)

Program #2
5 Rounds
200m Run
10 Burpees
10 Hand Release Pushups
10 Pull-ups


Friday
Program #1
10 Minute Up-Ladder
4 Landmine Thrusters
4 SA Overhead Squats
4 Lateral Box Jump Over
8,8,8…12,12,12…

Program #2
30-25-20-15-10-5
Cal Bike
Landmine Deadlifts
Ball Slams
Burps


Saturday
Coach’s Choice


Sunday
Program #1
1,000m Row
50 Box Jumps
30 Push Press

Program #2 – With a Partner, P1 works, P2 Runs 100m
50-40-30-20-10
Burpees
KB/DB Power Cleans

Kevin

About Kevin

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

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