Rx & Intensity Programming – Week of 4/19/21

Rx

Monday

E3MOM x 6
3 Front Squats @ 80-90%
5/5 Bulgarian Split Squats, no weight

9min Up-Ladder
1 Wall Ball. 20/14
1 DB Push Press. 2×35/20
** Add 1 rep each round (2-2, 3-3, 4-4, etc…)


Tuesday

Buy In: 500m run

Then complete as you see fit:
40 Pull Ups
80 Push Ups
120 Air Squats

Buy Out: 500m run


Wednesday

AMRAP 2
Max Bench [email protected]/95
** 2 mins Rest **
AMRAP 2
Max Bench [email protected]/65
** 2 mins Rest **
AMRAP 2
Max Bench [email protected]/55

“DEATH RACE”
5 Rounds for time
15/10 Calorie Assault Bike
10 Burpees


Thursday

AMRAP 25
400m run/500m row/1000m bike
5 Barbell Biceps Curls+Supinated Press
7 Strict Pull-Ups
30 Banded Triceps Extensions
50m Single Arm DB/KB Carry, Each arm


Friday

8 Rounds – 2:00 Work/2:00 rest
50m Sled Sprint
5 DB Devil Press, 2×50/35
Max Calorie Row in Remaining Time


Saturday

With a Partner

9 – 6 – 3 For time
Hang power clean (205lbs/125lbs)
Box jump, 30/24
Right into…
21 – 15 – 9 For time
Hang power clean (135lb/95lb)
20m Broad jump after each round


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (14)
Every 90 sec x 5 Rounds. Rest 90 sec after each interval.
15 Wallball
10 Sumo Deadlift High-Pull
Max Cal Bike/Row

Program #2 (12)
Buy in: 200 Flutter Kicks, L+R=1
AMRAP Remaining Time
12/12 Single Arm Gorilla Rows
12 TRX/Ring Tricep Extensions
8 Plank Down-Up + Plank Jack


Tuesday

Program #1 (35)
5km Row/320 Cal Bike/400mx10 Run
E2MOM complete: 4 DB Busters, 2xDB (moderate/heavyish)


Wednesday

Program #1 (12)
42-30-18
Alt. Arm DB Snatches
21-15-9
Burpee Lateral Box Jump Overs

Program #2 (16)
500m Run/600m Row/38 Cal Bike
20 Single Arm Front Rack Squat, left; 1xDB/KB
30 Single Leg Suitcase Deadlift, left; 1xDB/KB
40 Plank Pull-Thrus, 1xDB/KB
500m Run/600m Row/38 Cal Bike
20 Single Arm Front Rack Squat, right; 1xDB/KB
30 Single Leg Suitcase Deadlift, right; 1xDB/KB
40 Plank Pull-Thrus, 1xDB/KB
500m Run/600m Row/38 Cal Bike


Thursday

Program #1 (16)
50 Cal Bike/600m Run/750m Row
10 V-Ups
40 Cal Bike/500m Run/600m Row
20 V-Ups
30 Cal Bike/400m Run/500m Row
30 V-Ups
20 Cal Bike/300m Run/350m Row
40 V-Ups
10 Cal Bike/200m Run/250m Row
50-V-Ups

Program #2 (12)
Every 90 Sec x 4 Rounds; Alternate
6-8 Romanian Deadlift (30X1); BB/2xDB/KB
6-8 Front Rack Split Stance Lunge, ea leg; 2xDB/KB


Friday

Program #1 (12)
AMRAP 5
50m Sled Sprint
5 Pike Push-Ups
2 Min Rest
AMRAP 5
20 Double Unders/2x Singles
15 Straight Leg Sit-Ups

Program #2 (16)
4 Rounds
400m Run/500m Row/30 Cal Bike
3 Rounds
3 Sprawl Pull-Ups
5 Push Press, BB/2xDB/KB, moderate/heavyish
Any time remaining on the clock, Max V-Hold or Hanging L/Knee Raise


Saturday

Program #1 (10)
In 10 Minutes…
Buy-In: 800m Run/1km Row/60 Cal Bike
Then AMRAP…
4/4 Standing Half-Moons, medball
6 Arch Rocks
4/4 Single Leg Glute Bridge, weighted

Program #2 (19)
4 Rounds x 40 sec work/20 sec rest. 1 min between rounds
1) TRX Atomic Push-Up
2) Alt. Goblet Lunge
3) Spidey Mountain Climbers
4) Burpees


Sunday
Go outdoors and use your fitness.

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