Rx & Intensity Programming – Week of 6/21/21

Rx

Monday

E2MOM x 7
2 Deadlifts @ 90%+ 1RM

12 min Up-Ladder
1 Deadlift, 225/155
1 Push-Up
1 Box Jump, 24/20
** 2-2-2/3-3-3/4-4-4/etc…


Tuesday

6 Intervals each for time
500m Row
20 UNBROKEN HEAVY Wall Balls, 30/20
15 Pull-Ups OR 5 Ring Muscle-Ups OR 5 Bar Muscle-Ups
** Rest 2 mins after each Interval **


Wednesday

E2MOM x 5
5 Front Squats; build each set

Bear Complex (20 min running clock)
5 rounds for load
Complete 7 unbroken sets of…
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press


Thursday

Choose Your Destiny
8 x 200m run
5 Burpee-Get-Up-Overs
or
8 x 250m row
5 Burpee-Get-Up-Overs
or
8 x 20/15 Calorie Bike
5 Burpee-Get-Up-Overs
** Rest 90 sec after each interval **


Friday

E2MOM x 7
5 Overhead Squats

4 Rounds for time (16 min cap)
300m Run
20 Single Arm Dumbbell Overhead Walking Lunges; 10 ea. leg
16 Single DB Push Press; 8 ea. arm


Saturday

For time (20 min cap)
3 Rounds
15 Bent Over Barbell Rows, 135/95
45 Box Jumps, 24/20
Immediately into…
3 Rounds
21 American Kettlebell Swings, 53/35
400m Run


Sunday
Go outdoors and use your fitness.


Intensity

Monday

Program #1 (17)
AMRAP3 x 4
4 Lateral Burpee-Overs
4 Hang Power Cleans (BB/2xDB)
4 Front Squats
4 Push Press
** 90 sec rest between each AMRAP
** Re-start where you stopped

Program #2 (12)
4 Rounds
15/15 Bird Dog Single Arm Row; 1xDB/KB, bench/box
25 Hollow Rocks
Rest 90 Seconds


Tuesday

Program #1 (30)
50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings
50 Lunges, unweighted
50 V-Ups
50 Push-up + Plate Walk-Over
50 Good Mornings, goblet/empty BB
50 Wallball
50 Burpees
50 Cal Bike/Row


Wednesday

Program #1 (8)
8 x (40 sec work/20 sec rest). Alternate.
Windmills, Left; 1xKB/DB
Windmills, Right

Program #2 (10)
AMRAP 10
4 Thrusters, 2xKB/DB; BB
4 Knees to Elbows

Program #3 (12)
3 Rounds
1 Set of Hammer Curl 21’s, 2xDB
Rest 1 min
8-12 Tate Press, 2xDB/KB
Rest 1 min


Thursday

Program #1 (30)
With a Partner…
AMRAP 8
10 Burpee Box-Get-Up-Overs, alternate P1/P2
15 Synchro KB Swings
Rest 3 Min
AMRAP 8
P1: 10 TRX Atomic Push-Up
P2: Cal Bike/Row
Rest 3 Min
AMRAP 8
P1: 25m Left-Right/25m Right-Left, Front Rack/Overhead Carry; 2xDB/KB
P2: Alt. Leg Split Clean, 2xDB


Friday

Program #1 (14)
Buy-In: 150 Double Unders/200 Single Unders
20-15-10-5
TRX Kneeling Roll-Outs
40-30-20-10
Box Step-Overs, weighted
Cash-Out: 150 Double Unders/200 Single Unders

Program #2 (12)
5 Rounds: 45sec work/30 sec rest. Alternate.
Handstand Hold
Glute Bridge See-Saw Floor Press, 2xDB/KB


Saturday

Program #1 (25)
AMRAP 25
55L/55R Single Arm Straddle Sit-Ups, 1xDB/KB
10 Sumo Deadlift High-Pulls
10 Burpee Ball Slams
20 Alt. Jump Lunges, L+R=2
20 TRX Knee Tucks
400m Run/500m Row/30 Cal Bike


Sunday
Go outdoors and use your fitness.

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