Intensity Fitness & Intensity Programming – Week of 12/28/20

Rx

Monday

AMRAP 21
20 Pull-Ups
21 Double-Unders
20 Push Press (see below)
21 Double-Unders
20 Front Squats (see below)
21 Double-Unders

Rounds 1 and 2: 95/65
Rounds 3 and 4: 115/75
Rounds 5 and 6: 135/95
Rounds 7 and 8: 155/105


Tuesday

AMRAP 25
60/50 Cal row
30 DB Box Step-Ups; 1xDB @ 50/35
400m Run
30 Russian KBS, 70/53
60/50 cal Bike
30 DB snatches, 1xDB @ 50/35


Wednesday

E2MOM x 3
5 Snatch Grip Deadlifts
3 Hang Power Snatches
1 OHS

Every 1:30 x 3
3 Snatch Grip Deadlifts
2 Hang Power Snatches
1 OHS

EMOMx3
1 Snatch Grip Deadlifts
1 Hang Power Snatches
1 OHS

Open workout 14.1
AMRAP 10
30 Double-Unders
15 Power Snatches, 75/55


Thursday

New Years Eve WOD


Friday

Open Gym – 9AM to 12PM


Saturday

AMRAP 20
200m Run
25 Deadlifts (135lbs/95lbs)
10 Box jumps (30″/24″)


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (22)
27-21-15-9
Cals (400/300/200/100m Run)
Kettlebell Swings
Straight Leg Sit-Ups, lightly weighted
Burpee Box Jump Over

Program #2 (6)
6 Rounds – 30s work/30 sec rest
Split Squat Hold


Tuesday

Program #1 (33)
4 Rounds: 1 min work/30 sec Rest. 90 sec rest after each round.
Death March Steps
Standing Rotational Press
Lunges, weighted if desired
30 sec Flutter Kicks/30 sec Plank Pull Thrus
Cal Row/Bike


Wednesday

Program #1 (5)
3 Rounds
9 Hang Power Cleans
5 Lateral Burpee Overs

Program #2 (14)
AMRAP 14
10 Cals/200m Run
10 Pull-Ups
20 Cals/300m Run
20 Ball Slams

Program #3 (7)
21-15-9 
Alt. Single Arm Thrusters (L+R=2; 2x DB/KB)
63-45-27
Double Unders (2x Singles)


Thursday

New Years Eve WOD


Friday

Open Gym – 9AM to 12PM


Saturday

Program #1 (9)
Tamara – (20 sec work/10 sec rest) x 8 Rounds.
1 min rest between Tabatas
T1: KB Swings
T2: Single Leg Deadlifts

Program #2 (20)
AMRAP 20
8 Pull-Ups
12 TRX Pikes
16 Jump Lunges
50 Cals/600m Run


Sunday
Go outdoors and use your fitness.

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