Intensity Fitness & Intensity Programming – Week of 9/28/20

Rx

Monday

20-18-16-14-12-10-8-6-4-2 (12 min cap)
Assault Bike Calories
DB Alternating Snatches, 50/35

Rest 5 mins

2-4-6-8-10-12-14-16-18-20 (12 min cap)
DB Alternating Hang Snatches, 50/35
Assault Bike Calories


Tuesday

CrossFit games Workout #7  – “Awful Annie”
50-40-30-20-10
Double-Unders
Ab Mat Sit Ups
After each set, respectively…
5-4-3-2-1
Power [email protected]/155


Wednesday

10 Rounds for Interval Times
10,10,8,8,6,6,4,4,2,2
Overhead Squats
200m run/250m row
Rest 1:30 between sets


Thursday

AMRAP 25
200m run/250m row/500m Bike
16 Barbell Front Rack Step Ups (8 each)
10 DB Skull Crushers
50m Front Rack + OH KB Carry.  Each side.


Friday

6 rounds
2:00 on and 2:00 Rest
12 Pull Ups
12 Burpee Box Jump Overs, 24/20
Max Wall Balls remaining Time, 20/14


Saturday

2 min work/2 min rest x 5 Rounds (20 min cap)
In 2:00 complete…
15 V-ups
10 Front Rack Alt. Reverse Lunges
AMRAP Cal bike/Row in remaining time


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program#1 (27)
Buy-In: 3 min max Russian Sit-Ups
AMRAP 21
7 Burpees
11 Push-Ups
22 KB Swings
Cash-Out: 3 min max TRX Knee Tucks


Tuesday

Program#1 (17)
AMRAP 7
6 Single Arm Front Rack Alt. Lunges, right
12 Single Arm KB Swings
6 Single Arm Front Rack Alt. Lunges, left
18 Hollow Rocks
Rest 3 min
Repeat

Program #2 (10)
4 Rounds
8-12 Single Arm Shoulder Press, Left; 1xDB/KB
8-12 Single Arm Shoulder Press, Right
20 PVC High Pulls
Rest 90 seconds


Wednesday

Program #1 (18)
17-15-13-11-9
Front Squat, 2xKB/DB
Box Jumps
2xSit-Ups

Program #2 (10)
EMOM x 5 Rounds
M1: 30 sec Pull-Ups, Strict
M2: 30 Seconds Bench/Box Dips


Thursday

Program #1 (29 min)
*Stay at each movement for the entire 8 round Tabata/Reverse Tabata
Set 1: Tabata – 8 Rounds of 20s work/10s rest); rest 1 min after each Tabata
180º Squat Jumps
Single Arm DB Snatch; alt each round
Push-Ups

** Rest 2 Min **

Set 2: Reverse Tabata – 8 Rounds of 10s work/20s rest
Cal Bike
Seated Pike-Ups
Sprawls


Friday

Program #1 (30)
AMRAP6
40 Single/Double Unders
8 Sumo Deadlift High-Pulls
** Rest 2 Min **
AMRAP6
10 Alt Single Arm Devil’s Press
20 Lateral Skaters
** Rest 2 Min **
AMRAP6
10/8 Cal Row/Bike
12 Ball Slams
** Rest 2 Min **
AMRAP6
20 Plate Front Raises
15 KB Swings from Park


Saturday

Program #2 (14)
3 Rounds
400m Run/500m Row/1000m Bike 
20 See-Saw Floor Press (2xKB/DB)
15 Goblet Squats

Program #3 (12)
30-25-20-10
V-Ups 
Cal Row/Bike
** At Go! And after each set, 20 Lateral Skaters


Sunday
Go outdoors and use your fitness.

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