Rx & Intensity Programming – Week of 3/29/21

Rx

Monday

Open Repeat 21.3
OR
AMRAP 15
15/12 Cal Bike or Row
Then 1 round of a “Bear Complex”
1 Bear Complex is:
1 Power clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press


Tuesday

EMOM x 12
M1 – 12/10 Cal Row OR 150m run
M2 – 10 Burpees to 6 Inch Target
M3 – 10 DB thrusters, 2×50/35
** Rest 5 mins **
3 Rounds for Time
12/10 Cal Row OR 150m run
10 Burpees (not to target)
10 DB thrusters, 2×50/35


Wednesday

E2MOM x 6
6-6-4-4-2-2
Bench press
** Build as the reps go down

AMRAP 9
40 Double-Unders
12 Push-Ups
1 Rope Climb


Thursday

AMRAP 25
400m run/500m row/1000m Bike
6 Barbell Biceps Curls + Supinated Press
12 Goblet Hold Box Step Ups
25m HEAVY Single Arm Overhead DB Carry, ea arm


Friday

AMRAP 4
3 Man Makers 50/35
100m run
** 3 min REST **
AMRAP 4
3 DB Burpee + Box Step Up Over, 2×50/35
100m run
** 3 min REST **
AMRAP 4
1 Rounds of Abbreviated DB DT
6 Deadlifts, 2×50/35
4 Hang Power Cleans
2 Shoulder to Overhead
100m Run
** 3 min REST **
AMRAP 4
Max Burpee Box Jump Overs, 24/20


Saturday

For time (20 min cap)
60cal/48cal Row or Bike
60 Double-Unders
60 Single Arm DB Push Press, 1×50/35
60 Double-Unders
60 Sit-Ups
60 Double-Unders
60 Single Arm Sumo Deadlift High Pulls, 1×50/35
60 Double-Unders
*Alternate arms after every 10 reps on the push presses and high pulls.


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (18)
E3MOM X 7
200m Run/12 Cals
40 Mountain Climbers
10 Hand Release Push-Ups

Program #2 (9)
Tabata: (20 sec work/10 sec rest)x8 intervals
T1: Single Leg Deck Squats
Rest 1 min
T2: Band Pull-Thrus


Tuesday

Program #1 (29)
3 rounds
1 minute of Sumo Deadlift Hi-Pull
Rest 1 min
1 minute of Front Rack Hold, BB/2xDB-KB
Rest 1 min
1 minute of Box Jumps
Rest 1 min
1 minute of Chin Ups
Rest 1 min
1 minute of Row/Bike or 200m Run
Rest 1 min


Wednesday

Program #1 (10)
40 Front Squats, BB/2xKB-DB
800m Run/60 Cals

Program #2 (10)
5 Rounds of 45 Sec Work/15 Sec Rest. Rotate…
DB Frog Pumps
Weighted Straddle Sit-ups

Program #3 (6)
EMOMx6
M1: Ball Slams
M2: Single/Double-Unders


Thursday

Program #1 (10)
3-4 Rounds
12 Floor Press, BB/2xDB-KB
15 Bent Over Reverse DB Fly
Rest 90 sec

Program #2 (16)
E4MOMx4
300m Run/350m Row/700m Bike
10 Hang Power Cleans, unbroken; BB/2xDB


Friday

Program #1 (21)
5 Min to Complete
50 Cal Row/Bike or 500m Run
Max Box Step-Overs, weight if desired
Rest 3 minute
5 Min to Complete
50 Cal Row/Bike or 500m Run
Max Lateral KB Swings
Rest 3 minute
5 Min to Complete
50 Cal Row/Bike or 500m Run
Max Starfish Sit-Ups

Program #2 (5)
50 Burpee Overs


Saturday

Program #1 (18)
AMRAP 18
600m Run/50 Cals
8 Pike Push-Ups
8 Plate Pull-Overs
5/5 Single Arm Front Rack Split Lunge

Program #2 (8)
E2MOM x 4
16 Alt. Leg V-Ups
16 Plate Ground to Overhead
Max Overhead Plate Hold


Sunday
Go outdoors and use your fitness.

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