Intensity Fitness & Intensity Programming – Week of 7/6/20

Rx

Monday

E2MOM X 5 rounds
3 Deadlifts

15-12-9 (12 min cap)
Deadlifts, 225/155
Bar facing Burpees
DB Push Press, 2×50/35


Tuesday

Running day (40 min Cap)
5X1000m run or 1250m row
3:00 rest after each interval


Wednesday

EMOM x 30
Clean and jerk


Thursday

1 Mile Farmers Carry (2×50/35)
***Every time you break, perform 10 push ups.


Friday

For time (20 min cap)
30 Thrusters (95lbs/65lbs)
25 Pull-ups
90 Double unders
20 Thrusters (115lbs/75lbs)
25 Pull-ups
90 Double unders
10 Thrusters (135lbs/95lbs)
25 Pull-ups
90 Double unders


Saturday

TBD


Sunday
Get outdoors and use your fitness.


Intensity

Monday

Program #1 (12)
3 Rounds
400m Run/500m Row/1000m Bike
10 Lateral Goblet Squat Jumps
15 Jumping Pull-Ups

Program #2 (12)
3 Rounds, 45 sec work/15 sec rest, 1 min rest after each round
Floor Press, BB/2xDB or KB
Leg Wipers
Alt. Single Leg Deadlifts, BB/2xDB or KB

Program #3 (3)
3 Min Max KB Ballistic Row


Tuesday

Program #1 (16)
4 Rounds: 40 sec work/20 sec rest. Rotate movements each interval 
Jump Lunges
Sit-Ups
Double/Single Unders
Sumo Deadlift High-Pull, BB/KB

Program #2 (4)
Max Goblet Squat + Curls

Program #3 (8)
AMRAP 8 w/ a Partner
P1: 2x25m Shuttle Run/100m Row/200m Bike
P2: AMRAP Push Press


Wednesday

Program #1 (14)
2 Rounds
1000m Row/800m Run/2000m Bike
20 Burpee to Plate

Program #2 (16)
AMRAP
200m Front Rack Carry – HEAVY as possible; 2xKB/DB
** Each break: 10 KB Swing + Sprawls


Thursday

Program #1 (24)
400m Run/500m Row/1 km Bike
100 Jumping Jacks
20 Wallball
25 Sprawls
30 Deadlifts
400m Run/500m Row/1 km Bike
30 Deadlifts
25 Sprawls
20 Wallball
100 Ball Slams
400m Run/500m Row/1 km Bike

Program #2 (4)
100 Alt. Leg V-Ups, L+R=2


Friday

Program #1 (10)
10 Min Up-Ladder
3 Front Squats
3 Hanging Leg Raises
100m Run/150m Row/300m Bike
** Add 3 Reps Each Round; Run/Row/Bike stays constant

Program #2 (16)
AMRAP 16, with a Partner
Partner 1: 300m Run/350m Row/700m Bike
Partner 2: AMRAP
8 Medball Power Cleans
20 Double/Single Unders
** P2: re-start where you left off
*** After each Partner completes a full round, both complete 15 Plate Ground to Overhead


Saturday

Program #1 (15)
200m  Run/250m Row/500m Bike
20 Renegade Rows
40 Push Press
400m Run/500m Row/1000m Bike
20 Renegade Rows
40 TRX Rows (NO Pull-Ups)
200m  Run/250m Row/500m Bike

Program #2 (14)
AMRAP 14 w/ a Partner
P1: Box Jumps
P2: 50m Front Rack Carry
** Both perform 5 Burpees at Switch


Sunday

Get outdoors and use your fitness.

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