Intensity Fitness & Intensity Programming – Week of 3/8/21

Rx

Monday

“Loredo”
6 Rounds for time
24 Air Squats
24 Push Ups
24 Walking Lunge Steps
400m run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.


Tuesday

5 rounds for time (25 min cap)
10 Strict Press, from the ground; athlete’s choice
10 Box Jumps, 30/24
10 Strict Ring Dips
200m Farmers Carry, 2×50/35 KB or DB


Wednesday

E3MOM x 7
15/12 Calorie Bike or Row
10 Back [email protected]% of 1 rep max
10 Burpees


Thursday

4 rounds
If running….
400m run
Rest 1 min
200m run
Rest 2 mins

If rowing….
500m row
Rest 1 min
250m row
Rest 2 mins

If biking….
1000m bike
Rest 1 min
500m bike
Rest 2 mins


Friday

CrossFit Open WOD 21.1


Saturday

Due to the expected weather circumstances, the gym will be closed Saturday, 3/13/21.

HomeWorkout
EMOM x 20
M1: 10 Burpees
M2: 30 Russian Twists, L+R=1


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (10)
AMRAP 10
10 Single Arm Alt. Front Rack Lunges, Right (1xKB/DB)
7 Side Plank Toe Touch, left
7 Side Plank Toe Touch, right
10 Single Arm Alt. Front Rack Lunges, Left
7 Arch Rocks

Program #2 (17)
3 Rounds. 1 Minute at each station.Alt.
M1: Alt. Single Arm KB Swings
M2: Push Press
M3: Lateral Burpee-Over-Plate
M4: Straddle Sit-ups, weighted if desired
M5: 50m Backwards Run+50m Forward Run/400m Bike/200m Row
M6: REST


Tuesday

Program #1 (20)
20 min Up-Ladder
5 Hang Power Cleans (BB or 2xDB)
5 Front Squats
5 Push Press
600m Run/750m Row/1.5km Bike
** Add 5 reps each round

Program #2 (7)
Tabata: (20 sec work/10 sec rest) x 6 Intervals
** Do not rotate. 1 min rest after T1.
T1: KB Ballistic Row, 1xKB
T2: Kneeling Pallof Press, 3 left/3 right; band


Wednesday

Program #1 (15)
E3MOM x 5
200m Run/250m Row/500m Bike
18 Wallballs

Program #2 (12)
Buy-In: 600m run/750m Row/1500m Bike
Then, AMRAP
10 Lateral Bench Jump Overs
10 Single Arm Sit-Ups, 1xKB/DB
10 Single Arm Suitcase Deadlifts, 1xKB/DB


Thursday

Program #1 (10)
AMRAP 10
24 Jump Lunges
12 Alt. Weighted Russian Twists
4 Alt. Single Arm Devils Press

Program #2 (10)
2 Rounds
600m Run/750m Row/1500m Bike
20 MIxed Grip Pull-Ups, strict/Jumping Pull-Ups (no ring rows)
Cash Out: AMRAP Push-Ups

Program #3 (9)
With a Partner. 4 Rounds each – 30 sec/round. Alternate.
Crack the Egg


Friday

TBD


Saturday

Due to the expected weather circumstances, the gym will be closed Saturday, 3/13/21.

HomeWorkout
EMOM x 20
M1: 10 Burpees
M2: 30 Russian Twists, L+R=1


Sunday
Go outdoors and use your fitness.

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Intensity

Technique

Nutrition