Intensity Fitness & Intensity Programming – Week of 9/7/20

Rx

Monday

Labor Day WOD
7:30 and 9:00 AM


Tuesday

15-12-9 (10 min cap)
Strict Press, 95/65
DB Box Step Up Overs 50/35; 20″ box for all
** Rest 2 mins **
15-12-9 (10 min cap)
Push Press, 135/95
Box jump overs, 30/24
** Rest 2 mins **
15-12-9 (10 min cap)
Push Jerks, 155/105
Bar facing burpees


Wednesday

Every 1:30 for 7 rounds
3 strict pull ups+3 strict ring dips
***Weighted, if possible

12 min Up Ladder AMRAP
1 C-Kip or Butterfly Pull-up
2 Push Ups
** 2-4, 3-6, 4-8…etc


Thursday

Choose your cardio destiny
5k run (3.2 Miles)
Row 6250 meters
Bike 12500 meters


Friday

10 rounds for time (20 min cap)
10 Thrusters 95/65
5 Bar MUs


Saturday

Teams of  3 (21 min)
7 Rounds each for total team reps and cals
0:30 Sprawl to Target
0:30 Row/Bike for Cals
Then: 400m KB Zercher Carry, all


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Labor Day WOD
7:30 and 9:00 AM


Tuesday

Program #1 (8)
E2MOM x 4
5 Strict Press, BB/2xDB/KB
7 Push Press
** build if desired. 

Program #2 (6)
AMRAP 6
40 Flutter Kicks
20 Russian Twists
10 Sit-Ups

Program #3 (14)
4 Rounds 3:00 work/1:00 rest 
AMRAP (Start where you left off from the last round)
4 Tricep Dips
5 Box Jumps
150m Row/300m Bike/4x25m Shuttle Run


Wednesday

Program #1 (24)
150 Double-Unders/300 Single Unders
1500m Row/3000m Bike
2.5k Run/6000m Bike
** Must choose – row/bike, bike/run, or row/run

Program #2 (5)
5 Rounds. No rest.
20sec Bar Hang
40sec Suitcase Hold, 2xKB/DB


Thursday

Program #1 (12)
Every 90 sec x 8
10/8 Cal Bike Sprint or 100m Sprint
6/6 Single Arm KB Swings

Program #2 (8)
AMRAP 8 with a Partner
5 Double Squat Wallball
10 Burps
P1: Works; P2: AMRAP Inchworm + 4 Alt. Shoulder Taps

Program #3 (8)
10-10-10-10 ea leg
Single Arm Split Stance Romanian Deadlift
Rest 1 min between each set


Friday

Program #1 (35)
5 min to complete…
800m Run/1000m Row/2000m Bike
Then…25 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then…5 min to complete…
800m Run/1000m Row/2000m Bike
** weight vest if desired.


Saturday

Program #1 (23)
In 10 min…
500m Run/600m Row/1250mBike
Then…3 Rounds
20 Start-Stop KB Swings
15 Push Press, 2xLB/DB
** Rest 3 minutes **
In 10 min…
500m Run/600m Row/1250mBike
Then…3 Rounds
50m Farmer’s Carry, 2xKB/DB
10 Bent Over Rows, 2xKB/DB
50m Farmer Carry
10 Bent Over Rows

Program #2 (6)
6 Minute Up-Ladder
1 Ball Slams
1 Burpee Box Jumps
** Add 1 Rep Each Round


Sunday

Go outdoors and use your fitness.

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