Rx & Intensity Programming – Week of 5/3/21

Rx

Monday

E3MOM x 6
5 [email protected]%
25 Banded Glute Bridges

9 min Up Ladder
5 Russian KBS, 72/53
5 Ab Mat Sit-ups
10 Double Unders
Add 5-5-10 each round. (i.e. 5-5-10, 10-10-20, 15-15-30, etc)


Tuesday

EMOM x 8
Minutes 1-4: Perform 8 Strict Press
Minutes 5-8: Perform 2 Strict Press

E4MOM x 5
9 Burpee Box Jump Overs, 24/20
12 DB Push Press, 2×50/35
15/12 Calorie Assault Bike


Wednesday

5 Rounds for time
500m run
15 Pull Ups
30 Push Ups
45 Air Squats


Thursday

AMRAP 30
400m run/500m row/1000m bike
5 Atlas Stone Cleans or Sandbag Over The Shoulder
50m HEAVY Farmers carry, 2xDB/KB
50m HEAVY Sled Push


Friday

On a 20 Minute Running Clock….
3 rounds of [email protected]/65
Rest 1 min
3 rounds of [email protected]/95
Rest 1 min
3 rounds of [email protected]/105

1 Round of DT is:
12 Deadlifts
9 Hang Power cleans
6 Shoulder to Overhead


Saturday

2 Rounds for time
50 Wall Ball (20/14)
400m Run
30 Toes-to-Bar
400m Run


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (20)
E2MOM X 10
50m Run SPRINT/ 8/6 Cal Bike SPRINT/100m Row SPRINT

Program #2 (10)
20 Penguins
10 Floor Press
Max Push-Ups


Tuesday

Program #1 (15)
AMRAP 6
10 Hanging Leg Raises
30 Double Unders (1:1 Singles)
10 Alt. Single Arm Snatch, 1xDB/KB
** Rest 3 Min.  Repeat.**

Program #2 (14)
3 Rounds
750m Row/600m Run/45 Cal Bike
15 Single Arm Overhead Lunges, Left
15 Single Arm Overhead Lunges, Right


Wednesday

Program #1 (16)
21-15-9 
Power Cleans
TRX Atomic Push-Ups
Russian Twists, L+R=1

Program #3 (14)
4 Rounds
4 Wall Walks
12 Bench Dips
500m Run/600m Row/38 Cal Bike


Thursday

Program #1 (30)
AMRAP 30
400m run/500m row/30 Cal bike
5 Sandbag Over The Shoulder
50m HEAVY Farmers carry, 2xDB/KB
50m HEAVY Sled Push


Friday

Program #1 (12)
3 Rounds of: 3 min work / 90 sec rest
AMRAP
10 Back Squats
30 Double Unders/2x Singles
** Restart where you left off

Program #2 (14)
AMRAP 14
500m Run/650m Row/38 Cal Bike
20 See-Saw Straddle Z-Press, 2xKB/DB


Saturday

Program #1 (20)
3 Rounds
20 Lateral Kettlebell Swings
1 min Wall Sit
Immediately into…
3 Rounds 
20 Dumbbell box step-ups
1 min Plank hold
Immediately into….
3 Rounds
20 Burpees
1 min Double kettlebell/dumbbell front rack hold

Program #2 (10)
With a Partner
300 Walking Goblet Lunges (L+R=2)
EMOM, starting at 0:00, one partner completes 10/8 Cal Bike/Row
** Only 1 KB may move at a time. Partners may continue squatting during the bike/row.


Sunday
Go outdoors and use your fitness.

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