Intensity Fitness & Intensity Programming – Week of 12/21/20

Rx

Monday

Every 2:30 for 5 rounds
5-4-3-2-1 Bench or Floor Press
6-8-10-12-14 Push UpsAssault Bike Calories

E3MOM x 6
Interval 1: 90 seconds of max calories
Interval 2: 75 seconds of max calories
Interval 3: 60 seconds of max calories
Interval 4: 45 seconds of max calories
Interval 5: 30 seconds of max calories
Interval 6: 15 seconds of max calories
** Male Goal of calories: 180
** Female Goal of calories: 140***

If the goal is not achieved, subtract the number of cals obtained from the goal target and complete that many burpees after the workout. For example, if a male accumulates 100 cals, subtract 180-100 complete 80 burpees at the end of the workout. So…..GET MORE THAN 100 cals.


Tuesday

10 Rounds for time (20 min cap)
10 Ring Rows
10 reps of **DB Movement**, 50/35 (see below)
15 Ab mat sit ups

Round 1: DB Push Press
Round 2: DB Burpees
Round 3: DB Power Cleans
Round 4: DB Floor Press
Round 5: DB Lunge, 5 each leg
Round 6: DB Front Squat
Round 7: DB Bent Over Rows
Round 8: DB snatch, 5 each arm
Round 9: DB Deadlifts
Round 10:DB Thrusters


Wednesday

E8MOM x 4
500m/450m Row
50 Double Unders
20/20 Single Arm DB Hang Clean and Jerks
30 Box Step-Ups; no weight, 24/20
20 Wall Balls, 20/14


Thursday

12 days of Christmas WOD


Friday

Open Gym – 9AM to 12PM


Saturday

E3MOM x 4
5 Strict Shoulder Press
12 Deficit Push-Ups, hands on 2×45# plates

For time (10 min cap)
21 Toes to bar
25 Sit-ups
15 Toes to bar
25 Sit-ups
9 Toes to bar
25 Sit-ups


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (22)
“T.M. 60”
30-20-10
Push Press
10-20-30
Burpees
** 20 Box Jumps after each round
Cash-out: 60 Cals

Program #2 (6)
6 Intervals – 30 sec work:30 sec Rest. Alternate.
Bird Dog Renegade Row, L
Bird Dog Renegade Row, R


Tuesday

Program #1 (8)
EMOM x 8
M1: 8-12 Strict Press, BB/2xDB-KB
M2: 8-12 Gorilla Rows, 2xDB-KB

Program #2 (18)
4 min Max Cal Row/Bike; 800m Run
Right into…
AMRAP 5
10 Straddle Ups
8 Box Step-Ups, weighted if desired
Right into…
AMRAP 5
14 Single Arm Snatches
7 Push-Ups
Right into…
4 min Max Cal Row/Bike; 800m Run


Wednesday

Program #1 (40)
Partition as Desired
5km Run/400 Cal Row or Bike
150 Air Squats
100 Russian Sit-Ups
50 Burpees


Thursday

12 Days of Christmas WOD


Friday

Open Gym – 9AM to 12PM


Saturday

Program #1 (15)
100m Run/150m Row/300m Bike
25 TRX Knee Tucks
10 Goblet Squats
200m Run/250m Row/500m Bike
25 TRX Knee Tucks
10 Goblet Squats
300m Run/350m Row/700m Bike
25 TRX Knee Tucks
10 Goblet Squats
400m Run/500m Row/1km Bike
25 TRX Knee Tucks
10 Goblet Squats
600m Run/750m Row/1.5km Bike

Program #2 (10)
Coach’s Choice


Sunday
Go outdoors and use your fitness.

REQUEST INFORMATION

Intensity

Technique

Nutrition