Intensity Fitness & Intensity Programming – Week of 2/8/21

Rx

Monday

0:00-7:00
4 Rounds for Time
15/10 Cal Bike or 15/10 Cal Row
7 Hang Barbell Clusters, 95/65
** Rest 8:00-12:00 **
12:00-20:00
4 Rounds for Time
15/10 Cal Row or 15/10 Cal Bike
7 Hang Barbell clusters, 135/95
** Rest 20:00-24:00 **
24:00-30:00
For time
75 Box Jump Overs, 24/20

** Cluster for this workout is a Hang Squat Clean + Thruster.


Tuesday

AMRAP 20
10 Single Arm Overhead DB Alt. Walking Lunge Steps, right; 50/35
15 Hand Release Push Ups
10 Single Arm Overhead DB Alt. Walking Lunge Steps, left; 50/35
15 Burpees to 6 inch Target


Wednesday

AMRAP 7
10 Power Snatch, 75/55
3 Bar Muscle-Ups
** Rest 3 Mins **
10 mins to establish a Heavy Snatch for the day


Thursday

“Choose your Destiny”
5X1000m row
Rest 2 mins between efforts
Or…
5X2000m Bike
Rest 2 mins between efforts
Or…
5X800m run
Rest 2 mins between efforts


Friday

7 min Up-Ladder
10 Double Unders
3 Toes to Bar
5 Alternating DB Snatches 50/35
(Increase DUs: +10; Toes to Bar +3; Snatches +5. (e.g. 10-3-5, 20-6-10, 30-9-15, etc))

** Rest 3 mins **

For time (12 min cap)
150 Double Unders
30 Toes to Bar
50 Alternating DB snatches 50/35


Saturday

5 Rounds for time (25 min cap)
10 Double kettlebell front squats
20cal/16cal Row or Bike
** Rest 3 min after each interval **


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (40)
On a 40 min clock…
Row or Bike
On minute 4, 12, 20, 28, 36
8/8 Single Arm Bent Over Rows, heavy
8/8 Single Arm Bench Press, heavy
On min 8, 16, 24, 32, 40
12 Hanging Knee Raises, weighted
16 Straight Leg Sit-Ups


Tuesday

Program #1 (9)
AMRAP 9
6 Box Step-Overs, 1xDB
12 Single Arm Hang Power Clean and Press, 1xDB

Program #2 (19)
On a 19 min running clock…
In 5 Min…
200m Run/500m Bike/250m Row
40 Burpee to Plate
AMRAP Feet Elevated Mountain Climbers
** Rest 2 min **
In 5 Min…
300m Run/750m Bike/350m Row
50 Goblet Lunges
AMRAP Burps
** Rest 2 min **
In 5 Min…
400m Run/1000m Bike/500m Row
40 DB Thrusters
AMRAP Double/Single Unders


Wednesday

Program #1 (7)
Baseline Test
500m Row/25 Cal Bike/400m Run
40 Squats
30 Sit-ups
20 Push-Ups
10 Pull-Ups

Program #2 (10)
200m Run/500m Bike/250m Row
75 KB Swings
200m Run/500m Bike/250m Row
75 KB Swings
200m Run/500m Bike/250m Row

Program #3 (12)
Every 90 Sec x 8; Alternate
8-12 Strict Press
8 Goblet Squats (33×1)


Thursday

Program #1 (12)
100 TRX Knee Tucks
40 Box Jumps
100 Plate Reach-Ups
30 Lateral Box Jump Overs

Program #2 (8)
2 Rounds
400m Run/1km Bike/500m Row
6 Man Makers

Program #3 (6)
Max Front Rack Hold, mod-heavyish (2xKB/DB, BB)
** Each time weight is dropped, 5 Burpees


Friday

Program #1 (20)
“Choose Your Destiny”
Pick 1 for…… Death By!!
Slamball
Wallball
Burpee
Cal Bike/Row
*Begin with 1 reps/cal. Add 1 rep/cal each minute. The program is FINISHED when the athlete is unable to complete the required number of reps/cal within the minute.

Program #2 (6)
(30 Sec work/30 sec rest) x 6
M1: Lateral Shoulder Raise + Front Raise, 2xDB/change plates
M2: Plank Shoulder Taps, 5 sec hold each arm


Saturday

Program #1
On a 36 Min Running Clock, with a partner…
In 10 Minutes…
80 Bench/Floor Presses, each; heavyish
P1: Works, P2: 30 Sec Jump Rope
** Rest 3 min **
10 Min AMRAP
P1: 20 45-deg Lunges, weighted
P2: Burpees
** Rest 3 minutes **
In 10 Minutes…
2 Rounds Each
P1: 500m Run/600m Row/1200m Bike
P2: AMRAP 14 Spidey Mountain Climbers/30 Russian Twists


Sunday
Go outdoors and use your fitness.

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