Intensity Fitness & Intensity Programming – Week of 8/31/20

Rx

Monday

Hoping to see the WODs, huh?


Tuesday

Maybe they’ll be posted.


Wednesday

Or, maybe not. Shouldn’t matter, really.


Thursday

Hopefully you’re not getting the withdrawal shakes A.L. and C.M., anticipating when this post will be updated.


Friday

**tick-tock, tick-tock, tick-tock**


Saturday

Whatever happened to Saturday morning cartoons?
Sitting in front of the TV with a bowl of Cap n’ Crunch with Vitamin D milk. None of this chia milk stuff.
We’d watch legit cartoons like Bugs Bunny, Tom and Jerry, and anything by Tex Avery while the cereal tore up the top of your mouth.
Those were the days.
#bringbackoldskoolcartoons


Sunday
You love these workouts.
There’s no need to know before.
Just show up and move.


Intensity

Monday

Program #1 (6)
2 min L-Hang, accumulated
** Each break, 8 straight leg sit-ups

Program #2 (14)
E2MOM x 5 Rounds
200m Run/250m Row/500n Bike
Max Alt. Arm Devil’s Press, 1xDB
Rest 1 Min

Program #3 (8)
4 Rounds
10/10 Bulgarian Split Squat, weighted as desired
Rest 1 minute after each set


Tuesday

Program #1 (21)
7 Rounds
400m Run/500m Row/1000m Bike; hard effort, not all-out
200m jog/1min moderate paddle or pedal

Program #2 (8)
Goblet Squat, mod/heavy-ish (41X1); 1xKB
8-8-8-8-8
Rest 1 min after each set


Wednesday

Program #1 (15)
4 Rounds 3:00 Work/1:00 Rest
AMRAP
6 Deadlifts
8/8 Single Arm Push Press, 1xDB/KB
10 Seated Pike-Ups

Program #2 (14)
For time…
80 Ball Slams + Over Shoulder
60 Burpees
40 Pull-Ups
** Partition as desired


Thursday

Program #1 (24)
4 Rounds: 1 Min Work:30 Sec Rest. Rotate through…
KB Swing Squats
Medball Alternating Toe Taps
Russian Step-Ups
Double/Single Unders

Program #2 (6)
EMOMx6
M1: 3-4 Wall Walks
M2: 20-25 Eiffel Towers


Friday

Program #1 (18)
5 Rounds
400m Run/500m Row/1000m Bike
5 DB Lunge, 2xDB – overhead, right; front rack, left
5 DB Lunges – overhead, left; front rack, right

Program #2 (11)
1 Round – 2 min for max reps each station. Rest 1 Min after each station.
Bent Over Plate Rows
TRX Clutch Curls
Plate Floor Press
Lateral KB Swings


Saturday

Program #1 (18)
Buy-In: 50 Penguins, L+R=1
30 Knees to Elbows
60 DB/KB Thrusters (2x DB/KB)
1,250m Row/1000m Run/2500m Bike
Cash Out: 50 Penguins, L+R=1

Program #2
Coach’s Choice


Sunday

G0 outdoors and use your fitness.

REQUEST INFORMATION

Intensity

Technique

Nutrition