Intensity Fitness & Intensity Programming – Week of 6/15/20

Intensity Fitness

Monday

AMRAP 20 
100 Single Unders
20 Box Jumps (24/20)
10 Devil Press (35/25)


Tuesday

E3MOM x 7
4 Front squats with tempo
Sets 1-2: 42×1 tempo
Sets 3-4: 31×1 tempo
Sets 5-7: Normal speed


Wednesday

For time
21 Power cleans (95/65)
42 Push-ups
100 Double unders
15 Power cleans (135/95)
30 Push-ups
100 Double unders
9 Power cleans (155/105)
18 Push-ups
100 Double unders


Thursday

E3MOM x 8
250m Row or 15/12 Cal bike
200m run
Max KB Swings
** Rest 1:30 between efforts **


Friday

E3MOM x 3
3 Overhead squats
3 Weighted Strict Pull-Ups

For time
21 – 15 – 9
Overhead squat (115/75)
Pull-up


Saturday

For time
3 Rounds
500m Row/1km Bike
30 DB Snatches (50/35)
1:30 Plank hold


Sunday
Get outdoors and use your fitness.


Intensity

Monday

Program #1 (8)
Baseline Test
500m Row/400m Run/1km Cal Bike
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-ups

Program #2 (20)
“Choose Your Destiny” – Death by…
Thruster, or
Ball Slams


Tuesday

Program #1 (10)
AMRAP 10
100m Run/250 Bike/150 Row
7 DB Burpees
100m Run/250 Bike/150 Row
7 DB Renegade Rows

Program #2 (12)
12 min Up Ladder
2-4-6-(n+2)
Deadlifts
Box Jumps

Program #3 (5)
5 Rounds (no rest between rounds)
10 Sec V-ups (goal: 10 Reps)
20 Sec Hollow Hold
30 Sec SLOW Knees to Chest (active recovery)


Wednesday

Program #1 (15)
“Deck of Death”
Hearts: Rotating Sprawl Jumps
Clubs: Plate Ground-to-Overhead
Spades: Plate In-Outs
Diamonds: Medball Mountain Climbers, L+R=1
** note: face cards = 10 reps; Ace = 1 rep; Joker = 20 V-Ups

Program #2 (13)
50 Double-Unders/100 Single Unders
1k Row
100 Double-Unders/200 Single Unders
800m Run
50 Double-Unders/100 Single Unders


Thursday

Program #1 (10)
AMRAP 10
50 Jumping Jacks
25 Alt. DB Snatch

Program #2 (8)
(20 sec work/10 sec Res) x 4 rounds. Alternate.
Front Scale, L
Front Scale, R
Back Scale, L
Back Scale, R

Program #3 (10)
5 Rounds – 30 sec work/30 sec rest. Alternate.
Z-Press
Narrow Push-Ups


Friday

Program #1 (21)
8 min to complete…
50-40-30-20-10
Mountain Climber, L+R=1
Air Squats
7 min to complete…
40-30-20-10
Mountain Climber, L+R=1
Alt. Arm Gorilla Rows, L+R=1
6 min to complete…
30-20-10
Mountain Climbers, L+R=1
Burpees
** Rest if time remains in an interval. If no time remains, move on to the next interval.

Program #2 (6)
EMOMx6
M1: 10 Alt. Step-Back Lunges, weighted + AMRAP Jump Lunges, no weight
M2: 20 Bicycles + Max V-Sit


Saturday

Program #1 (15)
12 min Up-Ladder
3 KB swings, Russian
3 Pike Push-Ups
** add 3 reps each round

Program #2 (12)
Coach’s Choice


Sunday

Get outdoors and use your fitness.

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