Rx & Intensity Programming – Week of 4/12/21

Rx

Monday

Every 2:30 for 6 rounds
10 back [email protected]%

AMRAP 10
10/8 Calorie Bike or Row
10 KB Goblet Squats
10 Lateral Burpees Over KB


Tuesday

Every 2:30 for 6 rounds
10 Bench [email protected]%

6 Rounds for Time
10 Ring Rows
12 Push-Ups
14 Single DB Box Step-Ups, 24/20


Wednesday

AMRAP 20
400m run
12 HIGH Box Jumps, 30/24
10 DB Thrusters, 2×35/20
1 Rope Climb


Thursday

For time
1 Mile Farmers Carry, 2×53/35
** Every time you break, perform 10 push-ups


Friday

AMRAP 5
25 Double-Unders
5 reps ea. arm of (DB Snatch + Push Press), do not alternate
** Rest 2 mins **
AMRAP 5
25 Double Unders
5 reps of (2xDB Deadlift+Power Clean)
** Rest 2 mins **
AMRAP 5
1-2-3-4-(n+1) DB Burpee
** 25 Double-Unders after each set


Saturday

5 Rounds for Reps 
1:00 Ring Dips
0:30 Rest
1:00 Kettlebell Swings (70lbs/53lbs)
0:30 Rest
1:00 Row Cals
0:30 Rest


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (21)
Choose Row/Bike/Run
2×5 min work/2 min rest
Right into…
5x1min work/30 sec rest

Program #2 (6)
Max Distance Single Arm Front Rack Carry + Single Arm Overhead Carry. Switch Arms as needed. Each time the weight is lowered to the ground, complete 10 Sumo Deadlifts, 2xKB/DB


Tuesday

Program #1 (8)
60 Clean and Jerks, BB/2xDB – moderate

Program #2 (20)
With a Partner…
Buy-In: 1500m Row/120 Cal Bike/1200m Run
AMRAP in remaining time
30 Pull-Ups
40 2xSquat Burpees
50 Box Step-Overs, weighted
Note: Break reps/meters/cals as desired. P1: Work/P2: Rest or Plank hold of choice


Wednesday

Program #1 (19)
EMOMx5 Rounds
M1: 7-10 DB Burpees, 2xDB
M2: 150m Row/100m Run/7 Cal Bike
M3: Max Handstand Hold
M4: Rest

Program #2 (10)
AMRAP 10
2 No-Jump-Rope Climbs/3 Rope Pull-to-Stand
10/10 Tuck Hold Single Arm Floor Press
Rest 1 min


Thursday

Program #1 (20)
“Deck of Death”
Spades: 2x Ball Slams
Clubs: KB Squat Cleans
Diamonds: Box Jump Overs
Hearts: Plank Jack Push-Up
Jokers and Aces: 5 sprawls + 100m Run/150m Row/300m Bike

Program #2 (9)
4 Rounds
8/8 Bulgarian Split Squats, weighted
Rest 90 sec


Friday

Program #1 (21)
AMRAP 5
15 Cals/200m Run
10 Knees to Elbows
Rest 3 min
AMRAP 5
10 Cals/6x25m Shuttle Run
15 KB Swings
Rest 3 min
AMRAP 5
15 Cals/200m Run
10 Thrusters

Program #2 (9)
Tabata: (20 sec work/10 sec rest) x 8 Rounds
T1: Alt. Forward/Backward Seated Bicycles
1 min Rest
T2: Plate Reach-Ups


Saturday

Program #1 (20)
On a 20 min Running Clock…
5 Rounds
30 Double-Unders/2x Singles
10 Jumping Goblet Squats, 1xDB/KB
Rest 2 Min
21-18-15
DB Clean and Jerk, 2xDB
Calorie Bike/Row or 300-200-100m Run
Rest 2 Min
AMRAP 8
3 DB Sprawl Lateral Step-Overs
2 Renegade Row

Program #2 (6-8)
Coach’s Choice


Sunday
Go outdoors and use your fitness.

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Intensity

Technique

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