Intensity Fitness & Intensity Programming – Week of 2/1/21

Rx

Monday

For time (30 min cap)
50/40 Cal Row
50 Alternating DB Hang Clean and Jerks, 50/35
50 Box Jump Overs, 24/20
50 Toes to Bar
50 Box Jump Overs, 24/20
50 Alternating DB Hang Snatches, 50/35
50/40 Cal Row


Tuesday

Goal: 300 reps in the least amount of Tabata rounds as possible
0:20 sec Chin Over Bar Pull-Ups
0:10 sec Rest
0:20 sec Push-Ups
0:10 sec rest
0:20 sec Ab-mat Sit-Ups
0:10 sec Rest
0:20 sec of Air Squats
0:10 sec Rest


Wednesday

AMRAP 3
50 Double-Unders
21 Bar Facing Burpees
Max Power Cleans, 115/85
** Rest 3 min **
AMRAP 3
50 Double-Unders
18 Bar Facing Burpees
Max Power Cleans, 135/95
** Rest 3 min **
AMRAP 3
50 Double-Unders
15 Bar Facing Burpees
Max Power Cleans, 155/105
** Rest 3 min **
AMRAP 3
50 Double-Unders
12 Bar Facing Burpees
Max Power Cleans, 185/135
** Rest 3 min **
AMRAP 3
50 Double-Unders
9 Bar Facing Burpees
Max Power Cleans, 205/145


Thursday

AMRAP 25
400m Run/500m Row/1000m Bike
6 Barbell Strict Press, supinated
5 HIGH Seated Box Jumps
3 Rope Climbs


Friday

3 rounds for time (20 min cap)
10/7 Cal Bike
10 DB Box Step-Overs, 2×50/35
10/7 Cal Bike
10 Handstand Push-Ups
10/7 Cal Bike
10 Alternating Pistols 


Saturday

AMRAP 10
10 Alt. Front Rack Reverse Lunges,  75/45
0:30 Straight Arm Plank Hold, accumulated time
** 3:00 Rest **
AMRAP 10
10 Sumo Deadlift High-Pulls, 75/45
200m Run


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (24)
“Tabata This” – 20 sec Work/10 secRest
Complete 8 Rounds before changing stations
1 minute rest between each Tabata
Air Squats
Row/Bike
Pull-Ups
Sit-Ups
Push-Ups

Program #2 (7)
4 Rounds – 1 min work/1 min rest
6-10 Push Press, build if desired
Max Handstand Hold
Rest 1 min


Tuesday

Program #1 (12)
AMRAP 12
500m Run/1200m Bike/600m Row
30 Hollow Rocks
15 Box/Bench Dips

Program #2 (6)
3 Rounds
50 Single/Double Unders
40 Penguins
20 Curtsy Lunges, goblet if desired

Program #3 (8)
8 Min Up-Ladder
3 Box/Bench Donkeys
3 Glute Bridge Plate Pull-Overs
3 Box Jumps
*Add 2 reps each round*


Wednesday

Program #1 (10)
800m Run/65 Cals
80 Lying Leg Raise Hip Lift
60 KB Swings

Program#2 (18)
AMRAP 8
16 Alt. Split Stance Deadlifts, 2xDB/KB
8 Gorilla Row + Sprawl, 2xKB/DB
Rest 2 Min
AMRAP 8
10 Burps
10 TRX Clutch Curls


Thursday

Program #2 (12)
AMRAP 12 with a Partner. Waterfall style.
3 Rope Climbs/5 Rope Pull to Stand
4x50m Shuttle Run/250m Row/500m Bike

Program #3 (16)
4 Rounds – 40 sec Work/20 Sec Rest. 1 min rest after each round. Rotate
Wall-Sit, weighted
Double Unders/Speed Steps
Medball Cleans 


Friday

Program #1 (21)
AMRAP 5
Max Burpee Box Jump-Overs
Rest 3 Min
AMRAP 5
Max Curtis P’s, 2xDB/BB
** Power Clean, Lunge, L, Lunge R, Push Press
Rest 3 Min
AMRAP 5
10 KB Swings
4 Pike-Ups on Box

Program #2 (7)
3 Rounds
200m Run/250m Row/500m Bike
40 Leg Scissors


Saturday

Program #1 (14)
20-15-10-15-20
Alt. Single Arm Snatch
Hand Release Push-Ups
Goblet Lunges, L+R=2
** Every 2 minutes, 20 Mountain Climbers

Program #2 (12)
AMRAP 12
20 Suitcase Deadlifts, 2xKB/DB
15 Wall Donkeys
20 Russian Twists, weighted if desired


Sunday
Go outdoors and use your fitness.

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