Rx & Intensity Programming – Week of 4/26/21

Rx

Monday

8 Rounds for time
200m run
2 Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
** Vest is optional


Tuesday

Every 2:30 for 6 rounds
10 Barbell Bulgarian Split Squats (5 each leg; heavy)
15 Heel Elevated Goblet Squats, 53/35

AMRAP 12
15/12 Calorie Bike or Row
25ft Sandbag Plank Drags
10 Alternating DB Snatches, 1×50/35


Wednesday

7 mins to Establish a Max Push Press for the day
** 3 min REST **
3 mins of Max Strict Pull-Ups or Ring Rows
** 2 min Rest **
5 Rounds x (2 min Work/1 min Rest)
5 Double-Unders
1 Barbell Push Press, 75/55
** Add +5  Double-Unders and 1 Push Press each round


Thursday

Teams of 2
100 Cal Bike/Row OR 5x200m Run each person
100 Russian KB Swings
100 Ab-Mat Sit-Ups
20 Rope Climbs
Buy Out: 400m collective backwards sled pull


Friday

For time
50/40 Cal Row
30 Box Jump Overs, 24/20
20 Single Arm Alt Devil Press, 50/35
50/40 Cal Bike
20 Single Arm Alt Devil Press, 50/35
30 Box Jump Overs, 24/20
50/40 Cal Bike or Row


Saturday

On a 7 min clock, with a partner…
P1: Max Bike
P2: Max Distance Barbell Front Rack Walking Lunge, 115/85
** Each time the bar is dropped, complete 3 Power Cleans
*** REST 5 min ***
Switch and repeat


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (12)
21-15-9
Squat Cleans
Bench/Box Dips (scale up: ring dips)

Program #2 (16)
3-6-9-12….(n+3)
Russian KB Swing
Rotating Burpees
Pull-Ups, strict


Tuesday

Program #1 (19)
Reverse Tabata: (10s work/20s rest)x8 intervals.
RT1: TRX Mountain Climbers
Rest 1 min
RT2: Chin Over Bar Hold
Rest 1 min
RT3: Bike SPRINT (bike ONLY)
Rest 1 min
RT4: Archer Rocks

Program #2 (8)
Buy-In: 150 Double-Unders/2x Single
AMRAP in remaining time…
5 Deadlifts, heavyish
3 Facing Burpee Overs


Wednesday

Program #1 (24)
1km Row/60 Cal Bike
50 DB Box Step-Overs, 2xDB/KB
300m Burden Run (medball/sandbag/slamball/etc)
40 Sprawls
Max Cal Bike/Row in time, opposite from initial row/bike

Program #2 (5)
5 Rounds. No Rest.
12 Seconds Box Handstand Push-Ups
48 Sec PVC Strict Press


Thursday

Program #1 (10)
“Choose your Destiny”
Select one movement for 100 reps or as noted
Burpees
Thrusters
Alt. Arm Split Snatch
2km Row/120 Cal Bike/1600m Run
If any remaining time…Max Single Arm Suitcase Hold. Switch hands as desired; HEAVY.

Program #2 (7)
7 min Up-Ladder
4 Push-Ups
8 Bench/Box Donkeys
** Add 2 Push-Ups each round. Box Donkeys stay the same

Program #3 (10)
5 Rounds.. No Rest. No weight.
12 Sec Side Plank Raises, Left (minimum 10 reps)
48 Sec Standing Side Bend, Left
Right into…
5 Rounds. No Rest. No weight.
12 Sec Side Plank Raises, Right  (minimum 10 reps)
48 Sec Standing Side Bend, Right


Friday

Program #1 (19)
Tabata “Whatevs”- (20 sec work/10 sec Rest)x8 Intervals each. 1 min rest between each Tabata.
T1: Medball Cleans
T2: Double-Unders
T3: Hollow Rocks
T4: Single Arm KB Swings

Program #2 (8)
AMRAP 8
8/8 Windmills
Max Low Plank Hold
Rest 1 min


Saturday

Program #1 (21)
EMOM x 21
M1: 12 Pendlay Rows, BB
M2: 15 Ball Slams
M3: 80 Single Unders

Program #2 (9)
30 Cal Bike/500m Row/400m Run
30 Burpee Box Jump Over + Box Jump Over
30 Cal Bike/500m Row/400m Run


Sunday
Go outdoors and use your fitness.

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