Rx & Intensity Programming – Week of 4/5/21

Rx

Monday

AMRAP 16
Max Calorie Row or Bike
** at 0:00 and E2MOM, complete…
7 Toes to Bar
7 Push Press, 95/65
7 Front Squats, 95/65


Tuesday

Every 2:30 for 7 rounds
10 Double KB front rack lunges
10 Double KB Front Squats

AMRAP 9
30 Double-Unders
9 American Kettlebell Swings, 53/35
6 Double KB Box Step Up-Overs 53/35


Wednesday

10 Rounds for time (20 min cap)
15 Wall Balls, 20/14
3 Burpee Bar OR Ring Muscle-Ups


Thursday

21-15-9 (12 min cap)
Calorie Row
Calorie Assault Bike
** 200m run after each set
Rest 5 mins
For time
150 Ab mat sit ups


Friday

TBD – Quarterfinals Workout #1


Saturday

TBD


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (12)
30 Cals/400m Run
20 Alt. Arm DB Clean and Jerk
15 Burpee to Target
10 Alt. Arm Devil Press
15 Burpee to Target
20 Alt. Arm DB Clean and Jerk
30 Cals/400m Run
Max Single Arm Plank Hold, switch as needed

Program #2 (15)
EMOMx5 Rounds
M1: 8-12 Deadlifts
M2: 10-15 Z-Press, 2xDB/KB
M3: 30 Lateral Hop-Overs


Tuesday

Program #1 (10)
2 Rounds
600m Run/50 Cals
12 Medball Cleans
12 Overhead Lunges, medball

Program #2 (18)
AMRAP 18
4 Pike-Ups on Box
10 Pike Shoulder Taps on Box
30 KB Swings
40 Sit-Ups
50 Double-Unders/2:1 Single-Unders


Wednesday

Program #1 (16)
In 5 min
800m Run/1km Row/2km Bike
Max Alt. Leg V-Ups
Rest 2 min
In 4 Min
600m Run/750m Row/1.5km Bike
Max Jump Lunges
Rest 2 min
In 3 Min
400m Run/500m Row/1km Bike
Max Push-Ups

Program #2 (12)
AMRAP 10
8 Zottman Curls
50m Farmer Carry
Max Chin Over Bar Hold
Rest 2 min


Thursday

Program #1 (28)
E4MOMx7
14 Bench/Box Dips
14 Alt. Single Arm Snatches, mod/heavy
250m Row/500m Bike/200m Run


Friday

Program #1 (12)
1000m Row/800m Run/2km Bike
50 Thrusters, empty BB
30 Pull-Ups or 50 Ring/TRX Rows

Program #2 (16)
AMRAP 16
6 Turkish Sit-Ups, L
6 Turkish Sit-Ups, R
50m Single Arm Front Rack Carry, L
50m Single Arm Front Rack Carry, R
100 Single-Unders


Saturday

Program #1 (12)
With a partner, You-Go-I-Go
(P1 works, P2 rests)
21-15-9
Hang Clean and Press, 2xDB/BB
V-ups
4x25m Shuttle Run/150 Row/300m Bike

Program #2 (16)
(40 sec work/20 sec rest) x 4 Rounds. Rotate.
TRX Kneeling Roll-Outs
Alt. Leg DB Lunge Thruster, 2xDB/KB
KB Ballistic Rows
Skater Burpees


Sunday
Go outdoors and use your fitness.

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Intensity

Technique

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