Intensity Fitness & Intensity Programming – Week of 8/3/20

Rx

Monday

For time (15 min cap)
10-8-6-4-2
Power snatch, 135/95
Straight into…..
2-4-6-8-10
Overhead Squats, 135/95
*30 double unders or 60 singles in between each set. End with 30 DUs, start with power snatches.


Tuesday

Every 2:00 for 8 rounds
5 Strict Presses

AMRAP 12
Max Push Press, 95/65
*Every time you break, run 200m or row 250m


Wednesday

For time (25 min cap)
500m row or 400m run
21 [email protected]/95
21 Chest to bar pull ups
500m row or 400m run
15 [email protected]/105
15 CTB pull ups
500m row of 400m run
9 [email protected]/135
9 CTB pull ups
500m row or 400m run


Thursday

AMRAP 24 w/ a Partner
You-Go-I-Go
Rowing Meters Up-Ladder
50, 100, 150, 200, etc
Box Jump Up-Ladder
5, 10, 15, 20, etc


Friday

Part A
Every 2:00 for 5 Rounds
20/15 Calorie Assault Bike Sprint
* This is an all out effort. The goal here is to be aware of your max RPMs on each round.
Observe your highest average RPM number.

Rest AT LEAST 10 mins between.

Part B
For time
15/12 Calorie Assault Bike, 65-70% RPM from Part A
20 Devil Press, 35/20
15/12 Calorie Assault Bike
15 Devil Press, 35/20
15/12 Calorie Assault Bike
10 Devil Press, 35/20


Saturday

For time (22 min cap)
60cal/48cal Row or bike
60 Double unders
60 Single arm dumbbell push presses (50lbs/35lbs)
60 Double unders
60 Sit-ups
60 Double unders
60 Single arm sumo deadlift high pulls (50lbs/35lbs)
60 Double unders
*Alternate arms after every 10 reps on the push presses and high pulls.


Sunday
G0 outdoors and use your fitness.


Intensity

Monday

Program#1 (16)
Buy-In: 1000m Row/2000m Bike/800m Run
Then…AMRAP
40 Mountain Climbers
10 Skater Burpees
5 Lungesters, 2xDB/KB

Program #2 (12)
21-15-9
Cals Bike/Row or 300/200/100m Run
Jumping Ball Slams
Hand Release push-Up + Shoulder Tap
** At start, every 2 min, and 0:00 – 10 Hollow Rocks


Tuesday

Program #1 (18)
3 rounds. 1 Min each station.
Wallball
Sumo Deadlift High-Pulls
Box Jumps
Push Press (BB, 2x KB/DB)
100m Run Sprint/150m Row Sprint/300m Bike Sprint
Rest 1 minute

Program #2 (8)
8 min “Up-Ladder”
2-4-6-8…n+2
Medball Cleans
Russian Sit-ups, medball


Wednesday

Program #1 (19)
0:00-5:00
600m Run/750m Row/1500m Bike
AMRAP Box Step-Overs, weighted
Rest 2 Min
7:00-12:00
600m Run/750m Row/1500m Bike
AMRAP Plate Ground to Overhead
Rest 2 Min
14:00-19:00 min
600m Run/750m Row/1500m Bike
AMRAP Goblet Squats

Program #2 (8)
AMRAP 8
5 Pike Push-Ups
7 Knees to Elbows


Thursday

Program #1 (40)
Opposing Ladders – KB Swings:Burpees
20 KBS – 1 Burpee
19 KBS – 2 Burpees
18 KBS – 3 burpees
etc….until
1 KBS : 20 Burpees

If finished under the time cap, with time remaining…
AMRAP
50m Suitcase Carry, Left (1xKB)
50m Suitcase Carry, Right (1xKB)


Friday

Program #1 (31)
3 Rounds – 40 sec Work/20 sec rest. 1 min rest after each round.
Single Arm Front Rack Wall Sit, Left (1xKB/DB)
Handstand Hold
Single Arm Front Rack Wall Sit, Right (1xKB/DB)
Wall Donkeys
Rest 3 Minutes
3 Rounds – 40 sec Work/20 sec rest. 1 min rest after each round.
Double/Single Unders
DB Busters, 2xDB
Lateral Bench Jumps
Renegade Rows, 2xDB


Saturday

Program #1 (20)
20 Min AMRAP
400m Run/500m Row/1000m Bike
10 Ring  Rows (L+R=2; 2x KB/DB)
8 Medball Squat Cleans 
6 Hand Release Push-Ups

Program #2 (8)
Coach’s Choice


Sunday

G0 outdoors and use your fitness.

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Intensity

Technique

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