Intensity Fitness & Intensity Programming – Week of 1/11/21

Rx

Monday

On a 25 min clock…
20-18-16-14-12-10-8-6-4-2
American KBS, 53/35
Bar Facing Burpees
In remaining time, find a 3 rep max deadlift


Tuesday

E2MOMx6
6-6-4-4-2-2
Push Press
** Build as the reps go down. No maxes.

10min Up-Ladder
4 Cal Bike
4 Single Arm DB push press
** Add two reps each round: 6-6, 8-8, n+2


Wednesday

In a 5:00 window..
50/35 Cal Row
In remaining time:
8 Power Cleans, 135/95
8 Box Jump Overs, 24/20
** Rest 5 mins **
In a 5:00 window
35/25 Cal Row
In remaining time:
6 power cleans 155/105
6 Box Jump Overs 24/20
** Rest 5 mins **
In a 5:00 window
20/15 Cal Row
4 Power Cleans 185/135
4 Box Jump Overs 24/20


Thursday

EMOMx30
M1: 100m Run or 10/8 Cal Bike
M2: Max banded triceps Extensions (black band)
M3: 1 set of 21’s, 2xDBs
M4: 100m Run or 10/8 Cal Bike
M5: Max Ab Mat Sit-Ups
M6: REST


Friday

For time
Open workout 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls; 20/14, 10’/9’ target
90 Double-Unders
30 Muscle-Ups


Saturday

EMOM 30
M1: 15/12 Cals
M2: 10 Bar-Facing Burpees
M3: 5 Sumo Deadlifts


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (20)
AMRAP 20 with a Partner
** Each partner completes 1 full round. Both rest 1 min.
P1: 400m Run/500m Row/1km Bike
P2: DB Burpee Box Step Overs, 2xDB

Program #2 (8)
EMOM x 8
M1: 8-12 Chin-Ups, weighted if desired
M2: Pike-Ups


Tuesday

Program #1 (24)
1200m Row/2400m Bike/1000m Run
50 Ball Slams
1000m Row/2000m Bike/800m Run
40 Ball Slams
800m Row/1600m Bike/700m Run
30 Ball Slams
600m Row/1200m Bike/500m Run
20 Ball Slams
400m Row/800m Bike/300m Run
10 Ball Slams
200m Row/400m Bike/150m Run
5 Ball Slams

Program #2 (5)
5 Rounds
12 sec Push-Ups
12 sec Plank Hold
36 sec PVC Floor Press


Wednesday

Program #1 (12)
3 Rounds – 3 min Work/90 sec Rest
AMRAP
8 Goblet Squat Jumps, 1xDB/KB
10 Alt. DB Snatches, 1xDB

Program #2 (17)
4 Rounds: 30s Work/30s Rest. Rotate between stations.
TRX Pikes
Single Arm Front Rack Hold, left/Single Arm Overhead Hold, right, 2xKB/DB
Single Arm Front Rack Hold, right/Single Arm Overhead Hold, left 
100m SPRINT/150m Row SPRINT/300m Bike SPRINT
1 min rest


Thursday

Program #1 (30)
10 Rounds
10 Cals/100m Run
10 Power Cleans, 2xDB/BB
10 Goblet Lunges
10 Plank Jack Push-Ups
Cash-Out: 100 Sit-Ups


Friday

Program #1 (6)
AMRAP 6
12 180º Squat Jumps
15 Cals/200 Run

Program # 2 (22)
60 Cal Row/Bike or 700m Run
60 Double Unders/120 Single Unders
60 Single Arm DB Push Press
60 Double Unders/120 Single Unders
60 Sit-Ups
60 Single Arm Sumo Deadlift High-Pulls
60 Double Unders/120 Single Unders
** note: Alternate arms every 10 reps for Push Press and SDLHP


Saturday

Program #1 (18)
With a partner.  P1 works/P2 Static hold of choice
120 Wallball
100 Pull-ups
80 Single Arm Front Rack Lunge; 1xDB/KB,L+R=2
Both: 60 Cals/700m Run

Program #2 (12)
3 Rounds
1 min Max Knees to Elbows
1 min Max DB Power Cleans
Rest 2 min


Sunday
Go outdoors and use your fitness.

REQUEST INFORMATION

Intensity

Technique

Nutrition