Intensity Fitness & Intensity Programming – Week of 10/5/20

Rx

Monday

“NASTY NANCY”
CrossFit Games Workout #5
5 Rounds For Time
500m run
15 Overhead Squats 135/95
15 Bar Facing Burpees


Tuesday

Every 2:00 for 9 rounds
Floor Press
5-5-5-3-3-3-1-1-1
After every set, perform 10 ring rows as FAST as possible.

10 min Up Ladder
2 Push-Ups
2 Ab mat sit ups
2 Cal row
** Add 2 reps each round (2-2-2, 4-4-4, etc.)


Wednesday

Every 3:00 for 7 rounds
12 toes to bar
6 Power Cleans
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 185/135
Round 6: Athlete’s Choice
Round 7: Athlete’s Choice


Thursday

AMRAP 25
400m run/500m row/1000m bike
6 Single arm Isometric hold+Single arm Biceps Curl on each side
8 Barbell Pendlay Rows
15 Heavy American KBS


Friday

For time (20 min cap)
Buy In: 75 Wall balls, 20/14
Then….
4 rounds of:
10 Box Step Up Overs, 50/35
5 Devil Press, 50/35
Then….
Buy Out: 75 Wall Balls


Saturday

With a Partner…
AMRAP 12
Max rep unbroken strict pull-ups
10/8 Cals Bike/Row
*Alternate rounds
Right into…
AMRAP 12
10/10 Single arm dumbbell push press
10/8 Cals Bike/Row
*Alternate rounds


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (40)
200m Run/250m Row/500m Bike
20 Burpees
200m Run/250m Row/500m Bike
19 Burpees
200m Run/250m Row/500m Bike
18 Burpees
etc…
200m Run/250m Row/500m Bike
3 Burpees
200m Run/250m Row/500m Bike
2 Burpees
200m Run/250m Row/500m Bike
1 Burpees


Tuesday

Program #1 (22)
AMRAP 6
3 Hang Squat Clean + 
Thruster, Right (2xDB)
6 Suitcase Deadlifts
3 Hang Squat Clean + 
Thruster, Left
Rest 2 min
AMRAP 6
6 Burpee Jump Lunge
12 Lying Leg Raise Hip Lift
Rest 2 min
AMRAP 6
4x25m Shuttle Run/150m Row/300m Bike
20 Seated Bicycles, forward (L+R=1)
20 Seated Bicycles, backward

Program #2 (5)
5 Rounds – No Rest
12 sec Lateral Line Jumps
48 sec Calf Raises, slow


Wednesday

Program #1 (20)
4 Rounds of 0:45 Sec Work/0:15 Sec Rest. Rotate.
Rest 1 minute after each round.
Handstand Hold
Alt. Leg Spidey Climbers
Hanging Leg Raises
American Kettlebell Swings
Cal Row/Bike or 100m Sprint

Program #2 (5)
5 min “Up-Ladder”
5 Plank Jack Burps
1 Alt. DB Plank Row, 2xDB
5 Plank Jack Burps
2 Alt. DB Plank Row, 2xDB
5 Plank Jack Burps
3 Alt. DB Plank Row, 2xDB
Etc.


Thursday

Program #1 (35)
With a Partner
Unless stated, P1: Works/P2: Front/Back Scale position
Buy-In: 800m Run/1km Row/2km Bike (50 cal) (both)
80 Death March Steps, 2xKB/DB (shared)
160 Wallball (shared)
140 Ring Rows (shared)
120 Box Jump Overs (shared)
80 Death March Steps, 2xKB/DB (shared)
Cash-out: 100 Sit-Ups (both)


Friday

Program #1 (9)
2k Row/4k Bike/1600m Run

Program#2 (12)
The “HP+”

E3MOM x 4
15 Bicep Curls, BB/2xDB
100m Farmer Carry (or, 50 sec Farmer Hold)

Program #3 (9)
AMRAP 9
6 Knees to Elbows/Toes to Bar
6 Diamond Push-Ups
Every 3 minutes: 12 Heel Click Squats


Saturday

Program #1 (19)
3 Rounds: 5 Min Work/2 Min Rest
** Begin reps where you left off
100m Run/150m Row/300m Bike
5/5 Single Arm DB Split Jerk, 1xDB
8 Bench Dips
6 Pull-Ups

Program #2 (10)
Coach’s Choice


Sunday
Go outdoors and use your fitness.

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