Intensity Fitness & Intensity Programming – Week of 2/15/21

Rx

Monday

AMRAP 18
12 Hang Power Snatch
9 Box Jump Overs, 24/20
12 Thrusters
9 Bar Facing Burpees
** Min 0-6: 75/55
** Min 7-12: 95/65
** Min 13-18: 115/85


Tuesday

On a 30 min running clock…
10-9-8-7-6-5-4-3-2-1
Hand Release Push-Ups
Double DB Snatch 50/35
** Rest 2 mins **
1-2-3-4-5-6-7-8-9-10
Double DB clean and Jerk, 50/35
Hand Release Push-Ups


Wednesday

5 rounds (24 min)
In a 5 min Window…
30/25 Cal Row or Bike
3 Rope Climbs or 5 Rope Get-Ups
Front squat in remaining time
Round 1: 5 front squats
Round 2: 4 front squats
Round 3: 3 front squats
Round 4: 2 front squats
Round 5: 1 front squat
** Rest 1 min between rounds **


Thursday

Bro-Sesh Day (30 min cap)
8 mins to complete 4 rounds of:
5 Bench or Floor press
8 DB skull crushers
Directly into….
8 mins to complete 4 rounds of:
10 Barbell High pulls+10 Barbell strict press
10 Pendlay or Bent over rows
Straight into For time:
1 Mile run or 2000m row.


Friday

Hero Workout: Captain Tom
For time (40 min cap)
10 Rounds
30 Lunges
4 Devil Press, 50/35
19 Air Squats
20 Double-Unders
Directly into….
100 Burpees

Dedicated to Captain Tom Moore, a World War II veteran who raised over £26 million through a fundraiser he established to support the UK’s National Health Service charities during the COVID-19 pandemic. The 99-year-old veteran vowed to keep walking laps of his garden to raise money for the fight against the coronavirus. His goal: reach 100 laps by before his 100th birthday on Apr 30, 2020. He met that goal 2 weeks early. And blew his £1K fundraising goal out of the water.


Saturday

EMOM x 20
Minute 1: 20/15 Cal Row/Bike or 250m Run
Minute 2: Rest
Minute 3: Deadlift for max reps
Minute 4: RestDeadlift:
Set 1: 185lbs/125lbs
Set 2: 225lbs/155lbs
Set 3: 245lbs/165lbs
Set 4: 275lbs/185lbs
Set 5: 315lbs/205lbs


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (12)
With an EMPTY barbell/2×25-20DB
** complete one movement before moving on.
100 Hang Power Cleans
100 Front Squats
100 Push Press

Program #2 (9)
9 min Up-Ladder
4 Cal Row/Bike
2 Plank Up-Downs (i.e. elbow to palms)
2 Plank Hip-Twists
** add 2 reps each round (6-4-4, 8-6-6, 10-8-8…)

Program #3 (5)
5 Rounds
12 Sec KB Deadlift, min 10 reps
48 sec Glute Bridge, slow


Tuesday

Program #1 (16)
600m Run/1500m Bike/750m Row
20 Wallball
15 V-up + Russian Twist
400m Run/1000m Bike/500m Row
25 Wallball
20 V-up + Russian Twist
200m Run/500m Bike/250m Row
30 Wallball
25 V-up + Russian Twist

Program #2 (12)
EMOM x 12
M1:7-12 Pull-Ups, strict
M2: 16 Deadlifts, BB/2xDB/KB; unbroken, build if desired
M3: 18 Alt. Arm Snatches, 1xDB


Wednesday

Program #1 (29)
5 min to complete
65 Cal Bike or Row/800m Run
Rest 3 Min
AMRAP 5
4 Burpees to Target
4 Knees to Elbows
Rest 3 Min
5 min to complete
65 Cal Bike or Row/800m Run
Rest 3 Min
AMRAP 5
12 Alt. Leg Hollow Extensions, weighted
3 Hang Clean and Split Jerk, left
3 Hang Clean and Split Jerk, Right


Thursday

Program #1 (11)
3 Rounds: AMRAP 3. Rest 1 min after each interval.
10 TRX Kneeling Roll-Out
10 Alt. Leg Russian Step-Ups
20 Tuck Knee Jumps
20 Alt. Leg V-Ups
** start next interval where you left off

Program #2 (15)
30 Kettlebell Power Swing
50 Floor Press, plate/2xDB/KB
1km Run/2.5km Bike/1250 Row
50 Floor Press, plate/2xDB/KB
30 Kettlebell Power Swing


Friday

Program #1 (19)
4 Rounds @ each station – 40 Sec Work:20 Sec Rest. Rotate.
1 minute rest after each station.
Rainbow Ball Slams
TRX Supinated Rows/Chin-Ups
Man-on-Fire Burpees
Alt. Single Arm KB Swings

Program #2 (8)
AMRAP 8. With a Partner…
P1: 1 min Bike/Row
P2: AMRAP
4 Plate-Walk-Over Push-Us
6 Elevated In-Out Jump Squats


Saturday

Program #1 (14)
Buy in: 55 Cals
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hand Release Push-Ups

Program #2 (8)
50-40-30-20-10
Single/Double Unders
Abmat Sit-ups

Program #3 (5)
Coach’s Choice


Sunday
Go outdoors and use your fitness.

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