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

Rx

Monday

10 Rounds (28 min)
In 1 min…
3 [email protected]/105
8/6 cal Bike
Max chest to bar pull ups in remaining time
Rest 2:00


Tuesday

Every 1:30 for 8 rounds
8-7-6-5-4-3-2-1 Floor Press, building

10 min Up Ladder
1 DB Devil Press, 35/20
1 DB Push Press, 35/20
2,2 and 3,3 and so on.


Wednesday

In 5 min…
Buy In: 50/35 Calorie Row
Then, AMRAP
30 Double Unders
15 Front [email protected]/65

** 5 min REST **

In 5 min…
Buy in: 40/30 Calorie Row
Then, AMRAP
30 Double Unders
10 Front [email protected]/95

** 5 Min REST **

In 5 min…
Buy In: 30/25 Calorie Row
Then,  AMRAP
30 Double Unders
5 Front [email protected]/105


Thursday

EMOM x 5 Rounds
M1 – 12/10 Calorie Bike
M2 – 16 Alternating DB snatches, 1×50/35
M3 – 20 Ab mat sit-ups
M4 – 30 sec Handstand Hold, Accumulated
M5 – Max empty BB Biceps Curls
M6 – REST


Friday

For time (24 min cap)
80 Burpee Pull ups
60 Wall Balls, 20/14
40 American KBS, 53/35
20 Ring Dips
1000m Run or 1250m row


Saturday

7 Rounds with a partner (22 min cap)
10 Single Arm KB Thruster, left
8x25m Shuttle Run/500m Bike/250m Row
10 Single Arm KB Thruster, right
40 Double-Unders


Sunday
G0 outdoors and use your fitness.


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.

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