Intensity Fitness & Intensity Programming – Week of 7/13/20

Rx

Monday

 “Holleyman” (30 min cap)
30 Rounds For Time
5 Wall Balls, 20/14
3 Handstand Push-Ups
1 Power Clean, 225/155


Tuesday

AMRAP 12
Max Floor Press, 135/95
***Every break perform 0:30 sec supinated bar hang

“Death by” Burpees (20 min cap)
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
Etc.


Wednesday

For time (16 min Cap)
40 alternating DB snatch, 2×50/35
40 Toes-to-Bar
30 DB step up overs, 2×50/35
30 Toes-to-Bar
20 DB Thrusters, 2×50/35
20 Toes-to-Bar
10 Devil Press, 2×50/35
10 Toes-to-Bar


Thursday

E2MOM x 8 
8 Front Rack Lunge, 2×50/35 KB
8 Front Rack Squats, 2×50/35 KB

AMRAP 8
1 Box Jump, 30/24
2 Ring Rows
** Add 1 Box Jump and 2 Ring Rows each round


Friday

For time (30 min cap)
30/24 calorie bike/row
60 double unders
10 squat snatch, 95/65
Rest 1 min
30/24 calorie bike/row
60 double unders
10 squat snatch, 115/75
Rest 2 min
30/24 calorie bike/row
60 double unders
10 squat snatch, 135/95
Rest 3 min
30/24 calorie bike/row
60 double unders
10 squat snatch, 155/105


Saturday

TBD


Sunday
G0 outdoors and use your fitness.


Intensity

Monday

Program #1 (30)
150 Wallballs
** Each break: 400m Run/500m Row/1km Bike


Tuesday

Program #1 (21)
E3MOMx3
400m Run/500m Row/1000m Bike
10 Goblet Lunges
Rest 3 min
E3MOMx3
400m Run/500m Row/1000m Bike
10 Plate Ground to Overhead

Program #2 (6)
4 Rounds: 20 sec work/10 sec rest. Alternate.
Hollow Hold, left side
Mountain Climbers
Hollow Hold, right side


Wednesday

Program #1 (6)
AMRAP 6
150m Row/300m Bike/100m Run
8 Medball Squat Cleans

Program #2 (15)
AMRAP 5
Burpee Box Jump Overs
Right into…
AMRAP 5
5 Z-Press, 2xDB/KB
5 Plank Rows, 2xDB/KB
Right into
AMRAP 5
10 Russian Sit-Ups, plate if desired
10 Pike Ups/Compressions

Program #3 (5)
20 sec work/20 sec Rest
Lateral KB Swings


Thursday

Program #1 (10)
30-20-10
Knees-to-Elbows
Lateral Skaters; L+R=1
** 20 Spidey Mountain Climbers after each round

Program #2 (15)
AMRAP 15
6 Chin-Ups
8 Box Jumps
10 DB Snatch, 1xDB
** At start, E3MOM, and at 0:00 – 10 Jump Lunge Burpees


Friday

Program #1 (10)
EMOM x 10
10 Deadlifts, BB or 2xDB/KB; moderate
7 Ball Slams

Program #2 (9)
2 Rounds: 40s work/20s rest. Alternate.
Lateral Shoulder Raise, 2xDB
Front Raise, 2xDB
Upright Row, 2xDB
Strict Press, 2xDB
1 min rest

Program #3 (7)
7 min Up-Ladder
2 Mountain Climber Push-Up (scale up: knee to elbow)
20 Single Unders after each set
*** Add 2 Reps each round. Single Unders remain constant.


Saturday

Program #1 (18)
Buy-In: 1000m Row/800m Run/1600m Bike
Then…
6 Rounds
3 Wall Walks
5 Man-Makers
Cash-Out: 150 Double/Single Unders

Program #2 (8)
4 Rounds: 40s Work/20s Rest. Alternate.
M1: Alligator Rolls
M2: Wall-Sit


Sunday

G0 outdoors and use your fitness.

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