Intensity Fitness & Intensity Programming – Week of 3/15/21

Rx

Monday

PLEASE NOTE:
Classes are CANCELLED for Monday, March 15, 2021
Open Gym from 11AM to 4PM

AMRAP 15
50 Double Unders or 100 Singles
15 DB Push Press (athlete’s choice)
15 Ring Rows
OR…
Open 21.1 repeat (15 min cap)


Tuesday

Every 2:30 for 5 rounds
8 Double KB lunges
8 Double KB squats

For time
30-20-10 (14 min cap)
American KBS, 53/35
Box Jump Overs, 24/20
** 12 Burpees between each round.


Wednesday

Partner fun! (32 min cap)
You-Go-I-Go
16 rounds – 8 rounds/person
24/18 Calorie Assault Bike
12 Wall Balls 


Thursday

E5MOM x 6
600/500m row
or…
500m run
or…
1500m/1200m Assault Bike


Friday

CrossFit Open WOD 21.2


Saturday

50-40-30-20-10 (20 min cap)
Sit-Ups
Double-Unders
** 400m Run/500m Row/1km Bike after each set


Sunday
Go outdoors and use your fitness.


Intensity

Monday

PLEASE NOTE:
Classes are CANCELLED for Monday, March 15, 2021
Open Gym from 11AM to 4PM

Program #1 (10)
AMRAP 10
10 Alt. Arm DB Cleans
10 Alt. Leg V-Ups

Program #3 (10)
With a Partner. 
Buy-In, as a team: 800m Run/1km Row/2km Bike
Then…AMRAP, You-Go-I-Go. P1 Work:P2 Rests
10 DB Lunges, 2xDB
16 TRX Rows/8 Pull-Ups

Program #2 (8)
EMOMx8
20 sec Single/Double Unders
20 sec KB Swings
20 sec Rest


Tuesday

Program #1 (9)
With a partner, relay style SPRINTS…
Run: 100m / 200m / 300m / 300m / 200m / 100m
Row: 150m/250m/350m/350m/250m/150m
Bike: 300m/500m/700m/700m/500m/300m
** P1: work, P2 rest
** Both P1 and P2 shall complete each distance.

Program #2 (17)
AMRAP 17
20 Burpees
21 Single Arm Snatch, 1xDB
12 Thrusters, 2xDB/KB or BB


Wednesday

Program #1 (20)
AMRAP 20
50 TRX Mountain Climbers, L+R=1
20 Push Press
50 DB/KB Death March Steps, 2xDB/KB
20 Cal Bike/Row or 300m Run

Program #2 (8)
8 Minute “Up Ladder”
3-6-9-12…
Pull-ups
Front Rack Squats, 2xKB/DB;BB


Thursday

Program #1 (24)
4 rounds: 45 Sec Work/15 Sec Rest. 1 min rest after each round
Handstand Hold
Box Jumps
Straight Leg Sit-Ups
KB Swing Squats
Under the Fence Push-Ups

Program #2 (6)
AMRAP 6
4 Burpees
8 Ball Slams


Friday

TBD


Saturday

Program #1 (30)
600m Run/750m Row/1500m Bike
100m Single Arm Front Rack Carry, Left; 1xKB/DB
100m Single Arm Front Rack Carry, Right
50 KB Swings
50 Burpees
100m Single Arm Suitcase Carry, Left; 1xKB/DB
100m Single Arm Suitcase Carry, Right
50 KB Swings
50 Burpee Knee to Elbow
600m Run/750m Row/1500 Bike


Sunday
Go outdoors and use your fitness.

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Intensity

Technique

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