Intensity Fitness & Intensity Programming – Week of 3/22/21

Rx

Monday

AMRAP 20
2-2, 4-4, 6-6…add 2-2 reps each round
DB Hang Clean and Jerks, 2xDB
Ring Rows
8/6 Cal Bike or Row after each round
Or…
CrossFit Open 21.2 Repeat


Tuesday

For time (20 min cap)
Buy In: 1000/850m Row
21 – 15 – 9 – 6 – 3
Front Squats, 95/65
Hand Release Push-Ups
Buy Out: 1000/850m Row


Wednesday

5 Rounds
1:00 Max Burpees to 6-inch target
1:00 REST
1:00 Max Cal Assault Bike
1:00 REST
1:00 Max Rope Climbs
1:00 REST


Thursday

Choose one.  (24 min Cap)
4000m/3000m row
Or…
8000m/6500m bike
OR
3200m run
E4MOM complete Ab mat sit ups
At 0:00 – 21 Ab mat sit ups
At 4:00 – 18 Ab mat sit ups
At 8:00 – 15 Ab mat sit ups
At 12:00 – 12 Ab mat sit ups
At remaining 4 min intervals – 10 Ab mat sit ups.
** Runners may substitute Mountain Climbers, L+R=1, if staying outdoors.


Friday

CrossFit Open WOD 21.3


Saturday

TBD


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (15)
EMOMx5 Rounds
M1: 10 Pendlay Rows, 2xKB/DB or BB
M2: 10 Sumo Deadlift High Pull, 2xKB/DB or BB
M3: 10 Push Press, 2xKB/DB or BB

Program #2 (12)
AMRAP 12
750m Row/600m Run/1.5km Bike
50 Alt. Arm KB Swings
30 Goblet Curtsy Lunges


Tuesday

Program #1 (8)
AMRAP 8
8 Wallballs
4/4 Single Leg Lateral Box Step-Ups w/ Medball

Program #2 (12)
1km Row/2km Bike/800m Run
200 Double unders (1:2 Singles or Speed Steps)
1km Row/2km Bike/800m Run

Program #3 (6)
AMRAP 6
10 Seated Pike-Ups
10 Tall Kneeling Plate Front Raises
10 Alt. Supermans


Wednesday

Program #1 (12)
400m Run
40 Wall Donkeys
400m Run
50 Medball Squat Cleans
400m Run
60 Mountain Climbers

Program #2 (14)
Buy-In: 2 min KB Swings
AMRAP 10
5 Pull-ups
10 Push-ups
16 Step-Back Lunges
Cash-Out: 2 min KB Swings


Thursday

Program #1 (10)
2 Min Max Row/Bike or 50m Shuttle Runs
2 Min Max Hang Power Cleans
2 Min Max Abmat Sit-ups
** 2 min Rest after each

Program #2 (17)
In a Team of 2…
AMRAP 7
P1: 100m Run/150m Row/300m Bike
P2: AMRAP Box Jumps
3 min Rest
Then… AMRAP 7
P: 12 See-Saw Thrusters
P2: AMRAP Pull-Ups/Jumping Pull-Ups


Friday

TBD


Saturday

TBD


Sunday
Go outdoors and use your fitness.

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Intensity

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