Intensity Fitness & Intensity Programming – Week of 1/4/21

Rx

Monday

E3MOM x 6
3 Bench/Floor Press
15/12 Hand Release Push-Ups
*** Start at 70% and build.

AMRAP 12
100m run
1 Round of “Abbreviated Cindy”
** Abbreviated Cindy **
3 Pull Ups
6 Push Ups
10 Air Squats


Tuesday

2 Rounds
Round 1: 3 min Max Cal Row
Round 2: 3 min Max Cal Bike
** Rest 2 mins **
EMOM x 8
M1: 45 sec of max Wall Balls
M2: 10 DB Push Press, 2×50/35
** Rest 2 mins **
AMRAP 3
8 DB Squats, 50/35
8 Box Jump Overs, 24/20
** Rest 5 min **


Wednesday

Every 1:30 for 20 Rounds
1 Power Snatch+1 Squat Snatch


Thursday

AMRAP 25
400m Run/500m Row/1000m Bike
10 Barbell Bicep Curls
10 Goblet Hold Bulgarian Split Squat, 5 ea. leg
30 Banded Triceps Extensions


Friday

“Frantasy Land”
21-15-9
Thrusters, 95/65
Pull-Ups
15-12-9
Thrusters, 115/75
Chest to Bar Pull-Ups
9-6-3
Thrusters, 135/95
Bar Muscle-Ups


Saturday

For time (15 min cap)
3 Rounds
500m Row
25 Kettlebell swings, 50/30
1:30 Plank hold, accumulated


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (21)
TBD

Program #2 (8)
AMRAP 8
10 KB Swing Squats
20 Single Arm High Pulls, 1xKB/DB
30 sec Handstand Hold


Tuesday

Program #1 (4)
600m Run/54 Cals

Program #2 (14)
AMRAP 6
8 Single Arm Bent Over Rows, L; 1xDB/KB
8 Single Arm Bent Over Rows, R; 1xDB/KB
8 Elevated In-Out Squats
** Rest 2 min **
6 Minute “Up” Ladder
2 KB Swing
2 Push-Ups
** Add 2 reps each round

Program #3 (10)
4 Rounds, weighted and build if desired
8-12 Bulgarian Split Squat, L
8-12 Bulgarian Split Squats, R
Rest 60 seconds


Wednesday

Program#1 (9)
Teams of 2
Row for Max Meters
GOAL: 2000m
** Switch on the minute. P1 Works, P2 Rests

Program #2 (18)
Deck of Death
Diamonds: 2x Mountain Climbers, L+R=1
Spades: Box Jumps
Hearts: Box Dips
Clubs: Squats, weighted if desired
Jokers and Aces: 12 Cals/200m Run


Thursday

Program #1 (19)
(20s work/10s rest)x8 Rounds. Do not rotate. 1 min rest after each Tabata.
Medball Power Cleans
Single-Arm Sit-Ups, Alt. arms each interval
Jumping Ball Slams
Row/Bike/2x25m Shuttle Run

Program #2 (8)
AMRAP 8
5 WallBall
7 Medball Knee Tucks
21 Single/Double Unders


Friday

Program #1 (16)
Buy-In: 30 Burpee to Plate
4 Rounds
10 Deadlifts
45 sec Wall Sit
300m Run/20 Cals
Cash-Out: AMRep See-Saw Strict Press, 2xDB/KB

Program #2 (10)
AMRAP 10
10 Hanging Leg/Knee Wipers
10 Plank Rows; L+R=1, 2xDB
10 Burps


Saturday

Program #1 (35)
With a partner.  Unless stated, break up reps as desired. P1 work:P2 Rest
Buy-in: 40 Plank Jacks, ea. person
40 Power Cleans, P1:P2 Alternate each rep
40 Box Jumps
40 KB Swings, ea. person
40 Sprawl Pull-Ups
200 Single Unders/Speed-Steps, ea. person
40 Sprawl Pull-Ups
40 KB Swings, ea. person
40 Box Jumps
40 Power Cleans, P1:P2 Alternate each rep
Cash-out: 200m LIGHT jog/walk, ea. person


Sunday
Go outdoors and use your fitness.

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