A. Squat Program (Week 4, Day 2) Back Squat- 1×8@65%, 1×8@70%, 1×8@75%, 1×8@80% Front Squat- 1×5@60%, 1×5@65%, 2×5@70% B. Tabata: KB Swings (75#/53#) Row (calories) GHD sit-ups Goblet Squats (75#/53#) Perform all 8 rounds of each movement before moving to the next movement. No rest between movements. Video on common rowing technique …
A. Skill Work EMOM for 10 minutes: Odds- 3-5 HSPUs Evens- 30 DUs or 45s DU practice If you cannot do a handstand push up but feel comfortable upside down, perform 2 negative HSPU’s with full range of motion. B. For Time: 21-15-9 Overhead Squats (95#/65#) 12-9-6 HSPUs 400m Run between rounds The …
A..Every 0:30s for 15 minutes: 1 Squat Clean Take your time and work technique here, keep arms long and try not to pull early. Start light and add weight. All reps full squat. B. 15 minute AMRAP: 5 Clean and Jerks (135/95) 10 Box Jumps (24/20) 15 Deadlifts (135/95) Use the same weight …
A. EMOM for 15 minutes: Minutes 0-5: 5 Strict Press Minutes 6-10: 5 Push Press Minutes 11-15: 5 Push Jerks Add weight between each movement B. 6 Rounds: 12 Burpees 12 Power Snatches (95/65)
A. Squat Program (Week 4, Day 1) Back Squats 1×8@65%, 1×8@70%, 1×6@80%, 1×6@ 85% Front Squats 1×5@70%, 1×5@75%, 1×5@ 80%, 1×5@85% B. 14 Minute AMRAP: 5 Wallballs (20/14) 5 TTB 10 Wallballs 5 TTB 15 Wallballs 5 TTB… Continue to add 5 reps on the WBs until 14 minutes is up.
A. Squat Program (Week 3, Day 2) Back Squat- 1×10@60%, 1×10@65%, 1×8@70%, 1×8@75% Front Squat- 1×5%60%, 1×5@65%, 2×5@70% OR Pause Front Squat 5×5, 5×3, 5×1 B. 16 minute AMRAP: 8 C2B pull-ups 8 Power cleans (95/65) 8 Burpees [youtube height=”HEIGHT” width=”WIDTH”] https://www.youtube.com/watch?v=KjGvwQl8tis [/youtube]
A. 3×8 Good Mornings Between each round of Good Mornings: 30 Hip Extensions, 20 GHDs Work out of the rack with these. Suggested weight is 95-115lbs for men and 65-85lbs for women. Keep a soft bend in your knees and you should feel these in your hamstrings. B. 5 Rounds: 10 Deadlifts (225/155) …
25 minute AMRAP: 5 Overhead Squats (95/65) 1 Rope Climb 20 DUs 10 Overhead Squats 2 Rope Climbs 40 DUs 15 Overhead Squats 3 Rope Climbs 60 DUs [youtube height=”HEIGHT” width=”WIDTH”] https://www.youtube.com/watch?v=AD0uO7JGdZU [/youtube]
A. 14 minute EMOM Odds – 7 pull-ups Evens – 7 power cleans For the pull-ups, if you want to work strength do strict and if you want to work a skill go with kipping. You choose what you want to get out of this. For the power cleans, choose a weight that you …
A. Squat Program (Week 3, Day 1) 1. Back Squat- 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85% 2. Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% OR Pause Back Squat- 5×3, 3×3, 3×1 B..3 Rounds: 1 Minute max calories on Assault Bike 1 Minute max Thrusters (95/65) 1 Minute max Burpees 1 Minute max Sumo Deadlift High Pulls …
COACH
Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.
He brings a wealth of knowledge and a great attitude to our growing community!
M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist
COACH
After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.
I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.
Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath