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CrossFit and Intensity Programming – Week of 9.9.2019

By 09/08/2019 No Comments

CrossFit

Monday

400m Run
75 Wallball
75 Toes-to-Bar
75 Wallball
400m Run


Tuesday

15 Min AMRAP
15/12 Cal Bike
75 Double Unders
10 Ring Push-Ups


Wednesday

Front Squat 3-3-3
Push Press 3-3-3
Thruster 1-1-1-1-1


Thursday

3 Rounds
7 Muscle-Ups
10 Deadlifts (275/185)
50 Lunges


Friday

7 rounds: 30 Sec Work/30 Sec Rest
10 Strict Chest-to-Bar Pull-Ups
20 Pike Ups
2 Wall Walks (Nose-n-Toes)


Saturday

Team Kelly (with a partner)
5 Rounds 
400 m. Run Together
40 Box Jumps (split the reps)
40 Wall Ball (split the reps)


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (8)
Baseline Test
500m Row/400m Run/25 Cal Bike
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-ups

Program #2 (10)
10 Minute Up-Ladder
2 Thrusters (2xKB/DB)
2 Lateral Burpees-Over-Plate (L+R=2)
** add 2 reps each round

Program #3 (12)35-25-15
Single Arm Alt Snatches (L+R=2)
Wall Donkeys
100m Run after each set


Tuesday

Program #1 (11)
3 Rounds 3:00 work/1:00 rest 
AMRAP (Pick up where you left off from the last round)
6 Pull-ups
9 Box Jumps
12/10 Calorie Row or Bike

Program #2 (6)
AMRAP6
40 Flutter Kicks
20 Russian Twists
10 Sit-Ups

Program #3 (14)
4 Rounds
30 Battle Rope Outward Circles
30 Battle Rope Inward Circles
15 Single Arm Front Rack Lunge, R
15 Single Arm Front Rack Lunge, L
200m Run


Wednesday

Program #1 (15)
Every 90 sec x 10
10/8 Cal Bike
15 KB Swings

Program #2 (8)
AMRAP8 with a buddy…
5 2-For-1 Lightweight Wallball
5 Push Press
P1: Works; P2: AMRAP Inchworm + 4 Shoulder Taps

Program #3 (7)
3 Rounds
100m Run
20 Sumo Deadlifts


Thursday

Program #1 (16)
AMRAP16
300m Run 
20 Air Squats
15 TRX Rows
5 Burpees

Program #2 (8)
3 Rounds
3 Wall Walks
24 Box Donkeys
21 Ball Slams

Program #3 (6)
30 Cal Bike/Row
20 Goblet Squats
10 Lateral Burpee


Friday

Program #1 (12)
5 Rounds
15/10 Cal Bike/Row
10 Plate Ground to Overhead
10 180-deg Jump Burpee

Program # 2 (18) – With A Partner
P1: Works/P2: 50m Farmer Carry
80 Knees to Elbows
100 Cal Bike/Row
80 DB Thrusters
100 Ring Rows


Saturday

Program #1 (24)
3 Rounds
15/12 Calorie Bike/Row
15 DB/KB Push Press
Then…
3 Rounds
100m Farmer’s Carry
15/12 Calorie Row/Bike
15 KB/DB Bent Over Rows

Program #2 (8)
8 Minute “Up” Ladder
2 Ball Slams
2 Burpee Box Jumps
2 Squats with Slamball
** Add 2 Reps Each Round


Sunday

Program #1
50-40-30-20-10
SA Snatches (L+R=2)
Push-Ups
Goblet Side Lunge (L+R=2)
* Every 2 minutes: 20 Mountain Climbers

Program #2 (10)
AMRAP10
10m Lid Walk
20 Plate Russian Twists
10 Medicine Ball Cleans

Kevin

About Kevin

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

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