Intensity Fitness & Intensity Programming – Week of 8/24/20

Rx

Monday

EMOM x 12
5 Floor Press
***Build every 3 mins. 4 separate weights.

AMRAP 12
200m run
15 Push-Ups
50m HEAVY Farmers Carry, 2xKB


Tuesday

E2MOM x 8
8 Double KB front rack lunge
8 Double KB front rack squats

5 Rounds for time (10 min cap)
Double KB “DT”
12 Deadlifts, 2xKB @ 53/35
9 Hang Power Cleans
6 Shoulder to Overhead


Wednesday

15 mins of Snatch Accessory
Snatch grip deadlifts, 3X5 reps
Snatch high pulls, 3X3 reps
Snatch balance, 3X3 reps

21-15-9 (10 min cap)
Hang Power Snatch, 75/55
Overhead Squats
Lateral Burpee Over Bar


Thursday

5 Rounds for Time (20 min cap)
500m row
20 DB Renegade Rows, athlete’s choice
50 Double Unders or 100 Singles


Friday

Every 1:30 for 10 rounds
5 Back Squats from rack

AMRAP 12
5 Burpee Box Jump Overs, 24/20
10 DB Box Step Ups, 1xDB @ 50/35
8/8 Single Arm Push Press, 50/35


Saturday

For calories
With a partner, 7 Rounds each
On a 2:00 clock, complete:
3 Dumbbell manmakers, 2xDB @ 50/35
AMRAP calories air bike or row in the remaining time.


Sunday
G0 outdoors and use your fitness.


Intensity

Monday

Program #1 (33)
Tabata – 20 sec work/10 sec rest x 8 rounds each movement.
Do not rotate. Rest 90sec after each Tabata.
a) Single Arm Split Jerk. Alt Arms each round.
b) V-Sit Pass-Thru, 1xDB
c) TRX/Ring High Plank; hands in TRX/Rings
d) 180º Jump Squats
e) Overhead Tricep Extensions, 1xDB
f) Kettlebell Plank Swing, alt arms each round


Tuesday

Program #1 (16)
AMRAP 16
7 Deadlifts, heavy 
50 Double Unders/100 Singles
500m Run/600m Row/1200m Bike

Program #2 (9)
3 Turkish Get-ups, right
3 Turkish Get-ups, left


Wednesday

Program #1 (6)
18-12-6
Hanging Knee Raises
Slam Ball Squat Clean+Slam

Program #2 (14)
400m Run/500m Row/1000m Bike
20 Strict Press, BB/2xKB-DB
400m Run/500m Row/1000m Bike
30 Pendlay Rows
400m Run/500m Row/1000m Bike
40 Push Press
400m Run/500m Row/1000m Bike

Program #3 (5)
AMRAP 5
20 Upright Rows, empty BB/2xKB-DB
10/10 Alternating Supermans


Thursday

Program #1 (20)
AMRAP 20, with a Partner.
30-20-10-20-30-20-10…etc. Continue “the wave”.
Box Jumps
Alt. Arm DB Hang Power Cleans
*P1 works through reps, P2= 100m Slam/Medball Ball Run. Switch upon return.
** If not running, 300m Bike with overhead hold.

Program #2 (6)
6 Rounds – 20 Sec work/10 Sec rest. Alternate.
Wall-Sit
Hollow Hold


Friday

Program #1 (19)
AMRAP 5
5 TRX Atomic Push-Ups
20 TRX Mountain Climbers
Rest 2 min
AMRAP 5
3/3 Single Arm Hang Split Snatch, opposite leg forward
4 Lateral Sprawl Over DB
Rest 2 min
AMRAP 5
100m Run
8 Wallball

Program #2 (10)
3 Rounds
200m Run/250m Row/500m Bike
10 Half-moon Ball Slams
Then…100 Sit-Ups


Saturday

Program #1 (20)
Deck of DEATH
Ace: 10 Reverse Burpees
Joker: 400m Run/500m Row/1000m Bike
Clubs: 2x Double/Single Unders
Diamonds: Slamballs
Spades: Sumo Deadlift High-Pull, 1xKB
Hearts: Goblet Squats

Program #2
Coach’s Choice


Sunday

G0 outdoors and use your fitness.

REQUEST INFORMATION

Intensity

Technique

Nutrition