Intensity Fitness & Intensity Programming – Week of 6/29/20

Rx

Monday

For time (30 min cap):
10 cal row/bike
10 wall balls 20/10
20 cal row/bike
20 wall balls
30 cal row/bike
30 wall balls
40 cal row/bike
40 wall balls
50 cal row/bike
50 wall balls


Tuesday

7 mins to find a max strict press

Rest 2 mins

5:00 min AMRAP
1 strict [email protected]% of what you hit in max.
1 strict pull up
2,2, then 3,3 and so on.

Rest 2:00

7:00 AMRAP
Whatever round you got to in the 5:00 AMRAP, that’s the rep count you’re doing for this amrap of:
Push Press (95/65)
Kipping Pull ups

***For example if you got to the round of 8’s for the 5:00 amrap, then your workout is:
8 push press 95/65
8 kipping pull ups


Wednesday

Every 1:30 for 6 sets
1 Squat clean + 1 front squat

For time (12 min cap)
21 – 15 – 9
Squat clean + front squat (95lbs/65lbs)
Bar facing burpees
50 double unders


Thursday

EMOM x 25
1. 200m run/250m row/500m Bike
2. Empty BB Biceps Curls (45/35)
3. Accumulate 0:30sec L-Sit (0:45sec to do so)
4. 100m Farmers Carry (50/35)
5. REST


Friday

Every 2:00 for 10:00 (5 sets)
3 Position power snatch, building

For time (15 min cap)
50cal/40cal Row/Bike
40 Toes To Bar
30 Power snatches (135lbs/95lbs)


Saturday

4th of July – TBD


Sunday
Get outdoors and use your fitness.


Intensity

Monday

Program #1 (15)
6 Rounds
15 Deadlifts
12 Single Leg Burpees
9 V-Ups

Program #2 (10)
AMRAP 10
200m Run/250m Row/500m Bike
15 KB Swing to Sprawl
30s/30s Single Arm Suitcase Hold


Tuesday

Program #1 (10)
AMRAP 10, with a Partner
10 Ball Slams
20 Single Arm Snatch
** P1 – completes reps. P2 – static hold of choice.
** note: ONLY family members may share equipment

Program #2 (10)
AMRAP 10
8 Single Arm Strict Press
10 Alt. Step-Back Goblet Lunges
12 Plank Hip-Twist

Program #3 (5)
5 Rounds
10 sec Hollow Rock
10 Sec V-Ups
10 Sec Tuck-Ups
10 sec Hollow Hold
Rest 20 sec


Wednesday

Program #1 (9)
Tabata x 2: 20 sec work/10 sec Rest. Complete all 8 intervals before rotating.
1 min rest between Tabatas.
T1: Air Squats
T2: Sit-Ups

Program #2 (12)
4 Rounds with 2xKB/DB; moderate – heavy
30 Sec Suitcase Hold, into…
30 Sec Front Rack Hold, into…
30 Second Overhead Hold
Rest 90 sec

Program #3 (7)
7 Min Up-Ladder
2 Mountain Climber DB Burpees (2xDB)
2 See-Saw Bentover Rows (L+R=1)
** add 1 rep each round


Thursday

Program #1 (24)
Every 90sec x 8 Rounds
100m Run/150m Row/300m Bike
5 Burpees
Max KB Swings
Rest 90 seconds

Program #2 (5)
AMRAP 5
20 Alternating Supermans
20 Medball Alternating Toe Taps


Friday

Program #1 (16)
21-15-9 Hang Squat Cleans (2xDB; BB)
42-30-18 Hand Release Push-ups

Program #2 (10)
Tabata x 2 – 8 rounds of 20 sec work/10 sec rest.
Complete 8 rounds before rotating.
T1: Cal Bike/Row or 50m Shuttle SPRINT
2 Min Rest
T2: Single Arm Suitcase Deadlift (1xKB/DB; alternate)


Saturday

4th of July – TBD


Sunday

Get outdoors and use your fitness.

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