Intensity Fitness & Intensity Programming – Week of 8/17/20

Rx

Monday

For time (20 min cap)
40 Thrusters, 75/55
10 Chest-to-Bar Pull-Ups
30 Thrusters, 95/65
20 Chest-to-Bar Pull-Ups
20 Thrusters, 135/95
30 Chest-to-Bar Pull-Ups
10 Thrusters, 155/105
40 Chest-to-Bar Pull-Ups


Tuesday

6 min AMRAP
6 Burpees
6 DB Deadlifts, 2×50/35
36 Double Unders
** Rest 2 mins **

6 min AMRAP
6 Push-Ups
6 DB Front Squats, 2×50/35
36 Double Unders
** Rest 2 mins **

6 min AMRAP
6 Burpee Box Jump Overs, 24/20
6 DB Hang Power Cleans, 2×50/35
36 Double Unders
** Rest 2 mins **

6 min AMRAP
6 Hop Back Burpees
6 DB Power Cleans, 2×50/35
36 Double Unders


Wednesday

10 Rounds for time
10/8 Calorie Bike
10 Wall Balls 20/14
Then…
Buy Out: 50 KB Reverse Lunges, 2×53/35


Thursday

12 mins of Skill Work

10 min Up-Ladder
2 Russian KBS (Athletes Choice)
1 Strict Pull ups
Add 2 KBS and 1 Strict Pull-Up each round (4-2, 6-3, 8-4, etc.)


Friday

5 rounds each for time
400m Run/500m Row
15 Clean and Jerks, 95/65
Rest 3:00 between each round


Saturday

In Teams of two (22 min cap)
2 Rounds for time
75 Toes to bar, accumulated
Partner 1: 100 Double-Unders
Partner 2: 100 Double-Unders
75 Synchronized air squats
Partner 1: 200m Run
Partner 2: 200m Run
** Only 1 person may work at a time.


Sunday
G0 outdoors and use your fitness.


Intensity

Monday

Program #1 (10)
On a 10 minute clock…
3 min, max Burpees
Rest 1 min
1000m Run/1250m Row/2500m Bike

Program # 2 (18)
3 Rounds
2 sets of Bicep Curl 21s (BB, 2xDB)
25 Pike Push-Ups
200m Farmer Carry (2xDB/KB)
Cash out: 2 min V-Sit, accumulated; weighted if desired


Tuesday

Program #1 (10)
AMRAP 10
100m Run/150 Row/300m Bike
15 KB Swings
Rest 1 min

Program #2 (18)
2 Rounds – With a Partner
50 Medball Squat Cleans
100 Single Arm Sumo Deadlift High-Pulls (1xKB/DB)
50 Box Jumps
** P1 – Works: P2 – Static hold of choice. Break up reps as desired.


Wednesday

Program #1 (23)
4 Rounds at each station. Do not rotate.
40 Sec Work/20 Sec Rest. 1 Min rest after each round.
Alt. Goblet Lunge, 1xDB/KB
Single Arm RIng/TRX Row
Wall-Sit MB Twists
Sprawl Tuck Knee Jumps
Cal Row/Bike (100m Sprint)

Program #2 (6)
Coach’s Choice: Midline


Thursday

Program #1 (24)
E3MOM x 8
45 Double Unders/90 Single Unders
8/8 DB High Plank Rows, 2xDB
8 DB Sprawls, 2xDB

Program #2 (5)
5 Rounds; no rest
12 sec Push-Ups
48 sec PVC Floor Press, continuous


Friday

Program #1 (16)
AMRAP 16
8/8 Single Leg Box Step-Up, weighted
30 Hang Power Cleans, BB/2xDB
30 Sit-Ups

Program #2 (10)
With a Partner…
3 Rounds Each. You-Go-I-Go
P1: 15 Cal Bike/Row or 300m Run
P2: 15 Strict Pull-Ups
** Partners may not work the same movement at the same time.


Saturday

Program #1 (18)
50-40-30
Cal Row/Bike (600-500-400m Run)
Alt. Arm DB Snatch
Hanging Knee Raises

Program #2
Coach’s Choice


Sunday

G0 outdoors and use your fitness.

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Intensity

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