Intensity Fitness & Intensity Programming – Week of 2/22/21

Rx

Monday

7 intervals (30 min cap)
10/8 Calorie Row OR 150m run
5 Hang Power Cleans, 185/135
10 Deadlifts, 185/135
10/8 Calorie Row OR 150m run
Rest 2 mins after each interval


Tuesday

10 Rounds
1:30 on/1:30 Rest
15/12 Calorie Assault Bike
Max Single Arm Devil Press in remaining time, 50/35


Wednesday

EMOMx5
5 Strict press
Immediately Into…
EMOMx5
3 Push Press
Immediately Into…
EMOMx5
1 Push Jerk

10min Up-Ladder
1 Shoulder to Overhead, 135/95
1 Burpee Pull-Up
2 Shoulder to Overhead
2 Burpee Pull-Ups
** Add 1 rep each round (1-1, 2-2, 3-3, 4-4, etc…)


Thursday

EMOMx30
M1: 100m run/150m row/350m bike
M2: 12 Barbell Box Step Ups(6 each leg)
M3: 20 Slam Balls
M4: 100m run/150m row/350m bike
M5: Max Ring Rows
M6: REST


Friday

7 Rounds for time (20 min cap)
5 Power Snatches 115/75
8 Toes to Bar
10 American Kettlebell Swings
12/10 Cal Row or Bike


Saturday

Redemption Road Fitness Foundation Community WOD (35 min cap)
300 Air squats
Directly into…
6 rounds of
10 Alternating lunges
15 hand release push ups
20 180º burpees


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (40)
For time.  Teams of 3…
300 Alternating Plyo Step-Ups
30 Burpees – alt. single reps/no static hold
270 KB Swings
30 Burpees – alt. single reps/no static hold
150 Cal Bike/Row
30 Burpees – alt. single reps/no static hold
60 Wall Walks
If time remains….
AMRAP
20sec Front Rack Hold, L + Suitcase Hold, R
20sec Front Rack Hold, R + Suitcase Hold, L
Rest 20 sec
* Partition reps as desired; unless where noted.
** P1 works/P2 Static hold of choice/P3 Rest


Tuesday

Program #1 (6)
3 Rounds: 30 sec work/30 sec Rest; Alternate
Max Cals/4x25m Shuttle Run
Double Squat Burpee

Program #2 (25)
4 Rounds; Rotate.
M1: 12 Overhead DB Tricep Press; 1xDB + AMRAP Narrow Push-Ups
M2: Rest
M3: 8 Tempo Romanian Deadlifts;1-2xDB/KB (30×1) + AMRAP Glute Bridge Walkouts
M4: Rest
M5: 12 Bent Over Row; 1-2xDB/KB or BB + AMRAP TRX Row
M6:Rest


Wednesday

Program#1 (14)
Buy-In: 400m Run/1000m Bike/500m Row
10 Rounds
10 Alt. Single Arm Snatches
10 Sit-ups
Cash-Out: 20 2xPush-Up Burpees

Program #3 (12)
40-30-20-10
TRX Knee Tucks
Double Unders/2x Singles
KB Swings


Thursday

Program #1 (12)
AMRAP 12
10 Medball Cleans
20 Alternating Medball Toe Taps
100m Run w/ Medball
** If not running, 250m Bike w/ MB Overhead

Program #2 (15)
40-30-20-10
Cal Bike/Row
** 10 Reverse Burpees/Rollback to Stand after each interval


Friday

Program #1(10)
Up-Ladder
3 Sumo Deadlift High-Pulls
3 Straight Leg Sit-Ups
** Add 2 Reps each round

Program #2 (15)
Buy-In: 60 Plank Jacks
5 Rounds
10 Hang Muscle Cleans
8 Push Press
6 Bench/Box Dips
Cash-Out: 60 Ball Slams


Saturday

Program #1 (35)
Redemption Road Fitness Foundation Community Workout (35 min cap)
300 Air squats
Directly into…
6 rounds of
10 Alternating lunges
15 Hand-Release Push-Ups
20 180º burpees


Sunday
Go outdoors and use your fitness.

REQUEST INFORMATION

Intensity

Technique

Nutrition