Intensity Fitness & Intensity Programming – Week of 6/8/20

Intensity Fitness

Monday

For time
15 Push jerks
15 Strict pull-ups
12 Push jerks 
12 Strict pull-ups
9 Push jerks
9 Strict pull-ups
6 Push jerks
6 Strict pull-ups
3 Push jerks
3 Strict pull-ups


Tuesday

“I Can’t Breathe”
George Floyd Tribute WOD

For time
1600m Run/4 km Bike/2 km Row
30 Burpees
800m Run/2 km Bike/1 km Row
20 Burpees
400m Run/1 km Bike/500m Row
10 Burpees
400m Run/1 km Bike/500m Row
20 Burpees
800m Run/2 km Bike/1 km Row
30 Burpees
1600m Run/4 km Bike/2 km Row


Wednesday

For time
1 km Row/2 km Bike/800m Run
40 Single-arm dumbbell hang power cleans
40 Ring dips
40 Single-arm dumbbell hang power cleans


Thursday

For time
3 Rounds 
25 Pull-ups
25 Pistols
25 Burpees


Friday

In 10:00 , build to a heavy set for 3 reps on the thruster

For time
10 Thrusters
50 Double unders
8 Thrusters 
40 Double unders
6 Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders


Saturday

AMRAP  20
200m Run/250m Row/500m Bike
25 Deadlifts
10 Box jumps


Sunday
Get outdoors and use your fitness


Intensity

Monday

Program #1 (14)
AMRAP 14
10 Hang Clean and Press
400m Run/1 km Bike/500m Row

Program #2 (12)
4 Rounds, 45 Sec Work/15 sec Rest; Rotate.
** Rest 1min between rounds
Chin-Ups, strict
Slam Ball + Over Shoulder
L/R, Star Plank


Tuesday

Program #1 (40)
“I Can’t Breathe”
George Floyd Tribute WOD
For time (40 min cap)
1600m Run/4 km Bike/2 km Row
30 Burpees
800m Run/2 km Bike/1 km Row
20 Burpees
400m Run/1 km Bike/500m Row
10 Burpees
400m Run/1 km Bike/500m Row
20 Burpees
800m Run/2 km Bike/1 km Row
30 Burpees
1600m Run/4 km Bike/2 km Row


Wednesday

Program #1 (13)
3 Rounds: 1 min Work/30s Rest. Rotate.
Wallball (no sharing WB)
SPRINT: 4x25m Shuttle Run/150m Row/250m Bike
Skull Crushers, supine; 2xKB/DB, 1xPlate

Program #2 (10)
Buy-In: 100 KB Swings
AMRAP
400m Run/1k Bike/500m Row
20 Jumping Sumo Squats w/ medball

Program #3 (5)
Max Effort L-Hang
** Each break, 10 Plate Ground to Overhead


Thursday

Program #1 (14)
AMRAP 6
30s Suitcase Hold + 15 Suitcase Deadlifts (2x KB/DB)
(note: can Sub-50m Farmer Carry if outside)
Rest 2 min
AMRAP 6
50m Backward Run/30s Backward Bike
50m Forward Run/30s Forward Bike
20 Zercher Lunges

Program #2 (16)
EMOM x 4 Rounds
M1: Alt. KB Halos, kneeling
M2: Eiffel Towers
M3: 10 Plate Floor Press + Max Push-Ups
Rest 1 Min


Friday

Program #1 (35)
2 Rounds
AMRAP 5
10 Medball Squat Cleans
10 Frog Pumps, medball
AMRAP 5
15 KB Swings
10 Plate Pullovers, supine
5 Diamond Push-Ups
AMRAP 5
10 Kettlebell Plank Swing, L
10 Kettlebell Plank Swing, R
20 Penguins
** Rest 1 min after each AMRAP **


Saturday

Program #1 (22)
AMRAP 6
50 DU/100 Speed Steps
10 Goblet Squats
Right into…
AMRAP 6
20 Alt. Russian Step-Ups
10 Box Dips
Right into…
Athlete’s Choice:
4km Bike/2km Row/1600m Run

Program #2 (7)
AMRAP 5
5 Archer Rocks
10 Plate Reach-Ups
20 Tall Plank Knee-to-Elbow
40 Flutter Kicks 


Sunday

Get outdoors and use your fitness

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