Intensity Fitness & Intensity Programming – Week of 9/21/20

Rx

Monday

Every 3:00 for 10 rounds
7-7-7-5-5-5-3-3-3-3
Barbell Bulgarian Split Squat, Each Leg
***After each round, Perform 5 tempo goblet squats(33X1) at less than split squat weight.


Tuesday

5 rounds for time
400m run
500m row
25 Russian Kettlebell Swings, 72/53


Wednesday

10 Down to 1
Muscle Ups (Bar or Ring)
Power Snatches, 115/80


Thursday

25 min AMRAP
200m run/250m row/500m Bike
8 Dumbbell Curl+Supinated Strict Press
20 Ab Mat Sit Ups
100m Farmers Carry


Friday

Every 3:00 for 10 rounds
10 Wall Balls 20/14
10 Box jump overs 30/24
10 Burpees


Saturday

5 Rounds Each – Teams of 3
P1- 15 Deadlifts (225lbs/155lbs)
P2- 20cal/15cal Row or Bike
P3- Rest


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (28)
5 Rounds at each station. Do not rotate.
30 sec work/30 sec rest. Rest 2 min after each station.
S1: 15 sec Deadlift + 15 sec Deadlift Hold, BB/2xKB/DB
S2: 15 sec  TRX/Ring Plank Hold + 15 sec TRX/Ring Bottom Plank Hold
S3: 15 sec Push Press + 15 sec Overhead Hold
S4: 15 sec Hollow Rocks + 15 sec Hollow Hold


Tuesday

Program #1 (6)
15-12-9-6
Thrusters (BB, 2xDB/KB)
30-24-18-12
Russian Twists (L+R=1)

Program #2 (13)
10 Rounds
30 Alt Jump Lunges
5 Pike Push-Ups

Program #3 (8)
AMRAP 8
60 Speed Steps/Single Unders (no doubles)
20 Ballistic KB Rows


Wednesday

Program #1 (12)
2 Rounds
600m Run
30 KB Swings, heavy
60 Supinated TRX Rows

Program #2 (8)
3 Rounds
20 Medicine Ball Squat Cleans
50 Double Unders/100 Speed Steps

Program #3 (8)
AMRAP 8
6 Plank Jack Burpees
8 Side Plank Toe Touch, Left
8 Side Plank Toe Touch, Right
** Every 2 Minutes: 4 Gator Rolls


Thursday

Program #1 (30)
4 Rounds – 60 sec Work/30 Sec Rest
1 min Rest After Each Round. Rotate through…
2 Wall Walks + Max Handstand Hold
6x25m Shuttle Run/400m Bike/200m Row
Ball Slam + Box Step-Over w/ Slamball
Lateral KB Swings
Single Arm Front Rack Hold, 30s each side (1xKB/DB; Heavy)


Friday

Program #1 (8)
EMOMx8
M1: 12-15 Bent Over Y-Raise, light weight
M2: 20-25 V-Ups

Program #2 (20)
Death By…
10m Run
Or
Bike/Row Cals


Saturday

Program #1 (20)
Teams of 3.  Team shall complete 3000m Run/7500m Bike/3750m Row
P1: 100m Run/150m Row/300m Bike
P2: AMRAP DB Sprawls
P3: Rest

Program #2
Coach’s Choice


Sunday

Go outdoors and use your fitness.

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