Intensity Fitness & Intensity Programming – Week of 6/22/20

Rx Intensity

Monday

For time (20 min cap)
2 Rounds
25 Toes to bar
50 Burpees
75 Air squats


Tuesday

E2MOM x 6
5 Deadlifts (Build)

9 min Up-Ladder
1 Deadlift (225/155)
1 Strict Pike push ups
* Add 1 rep each round


Wednesday

For time (25 min cap)
Buy In: 100 Ab Mat Sit ups
10 Rounds for Time
5 Burpee Box Jump Overs (30/24)
10 Single Arm Push Press (50/35)
15 Ring Rows


Thursday

EMOM 21:00
Minute 1: 5 Back squats
Minute 2: 5 Weighted ring dips, unbroken
Minute 3: Rest


Friday

AMRAP6 x 4
2 Muscle ups
6 KBS (50/35)
10 Alt. Goblet Lunges (50/35)
***2:00 rest between AMRAPS


Saturday

For time (15 min cap)
20 Push Jerks (135/95)
400m Run
80 Sit-ups
1km Row/2km Bike/800m Run


Sunday
Get outdoors and use your fitness.


Intensity

Monday

Program #1 (14)
Buy-In: 150 Double Unders/200 Single Unders
40-30-20-10
Sit-Ups
Box Step-Overs, weighted
Cash-Out: 150 Double Unders/200 Single Unders

Program #2 (12)
5 Rounds: 45sec work/30 sec rest. Alternate.
Handstand Hold
10 Push-Ups + High Plank Hold


Tuesday

Program #1 (30)
50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings
50 Lunges, unweighted
50 V-Ups
50 Push Press, empty BB/2xDB
50 Goblet Good Mornings
50 Wallball Shots
50 Burpees
50 Double-Unders/100 Single Unders


Wednesday

Program #1 (8)
8 x (40 sec work/20 sec rest). Alternate.
Windmills, Left;  1xKB/DB
Windmills, Right

Program #2 (10)
AMRAP 10
4 Thrusters, 2xKB/DB
4 Knees to Elbows

Program #3 (11)
3 Rounds
1 min High Pull + Hammer Curl, 2xDB
Rest 1 min
1 min Floor Press, Plate
Rest 1 min


Thursday

Program #1 (17)
AMRAP3 x 4
4 Lateral Burpee overs
4 Hang Power Cleans (BB/2xDB)
4 Front Rack Lunges
4 Push Press
** 90 sec rest between each AMRAP
** Re-start where you stopped

Program #2 (8)
600m Run/1500m Bike with Medball


Friday

Program #1 (30)
4 Rounds
1250m Row/2.5km Bike/1km Run
25 Hollow Rocks


Saturday

Program #1 (25)
50 Alt Leg V-Ups
50 Sprawl Ground to Overhead, medball
50 Lunges, medball
50 Power Cleans, medball
50 Broad Jumps
400m Run/500m Row/1km Bike


Sunday

Get outdoors and use your fitness.

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