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Rx & Intensity Programming – Week of 10/18/21

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Rx

Monday

For Completion (10 min cap)

350ft Double DB Front Rack Walking Lunges, 50’s/35’s 

5 Rounds for time (25 min cap)

20 Thrusters, 75/55

1 Rope Climb

20 Box Jump Overs, 24/20

1 Rope Climb

20 Slam Balls

1 Rope Climb

Tuesday

Every 1:30 for 8 rounds (4 each)

1) 2-3 Bench Presses

2) 15-20 Hand Release Push Ups. 

4 rounds for Interval Times

300/275m Row

3 Rounds of Dumbbell DT

1 Round is:

12 DB Deadlifts

9 DB hang power cleans

6 DB shoulder to OH

Rest 1:30 between each round.

Wednesday

EMOM 10

2 Power Clean Singles

5 rounds

2:00 work/2:00 Rest

17/14 Cal Assault Bike

10 Single DB Box Step Up Overs 50/35 24/20

Max Power Cleans in Remaining Time

RD 1: 75/55

RD 2: 95/65

RD 3: 135/95

RD 4: 155/105

RD 5: 185/135 

Thursday

AMRAP 25

400m Run/500m Row/30 cal Bike

8 Bicep Curls+Supinated Overhead BBPress

12 Feet Elevated Straight Leg Deadlifts, BB

15 Box Dips/Ring Dips+20 Banded Triceps Extensions

15 HEAVY Russian Kettlebell Swings

Friday

For time

5-4-3-2-1

Devil Press, 50’s/35’s

10-8-6-4-2

Toes to bar

Straight into….

20-16-12-8-4

Single Arm Alternating Devil Press, 50/35

25-20-15-10-5

V-Ups

Straight into….

30-24-18-12-6

Alternating DB snatches, 50/35

36-30-24-18-12

Ab Mat Sit-Ups

Saturday

6 Rounds on the 5 min

Rounds 1-3-5

400m Run

15 American Kettlebell Swings, 453/35

8 Pull-Ups

Rounds 2-4-6

15 Wall Ball, 20/14

12/9 Cal Row

6 Handstand Push-Ups

Sunday

Go outdoors and use your fitness.

Intensity

Monday

For Completion (10 min cap)

350ft of Double DB Front Rack Walking Lunges, 50’s/35’s

5 Rounds for Time (25 min cap)

20 Thrusters, 75/55

1 Rope Climb/2 Rope Get-Ups

20 Box Jump Overs, 24/20

1 Rope Climb/2 Rope Get-Ups

20 Slam Balls

1 Rope Climb/2 Rope Get-Ups

Tuesday

Every 1:30 for 8 rounds (4 each)

1) 2-3 Bench Presses

2) 15-20 Hand Release Push Ups

4 rounds for Interval Times

300/275m Row

3 Rounds of DB DT

1 Round is:

12 DB Deadlifts

9 DB hang power cleans

6 DB shoulder to OH

Rest 1:30 between each round

Wednesday

EMOM 10

2 Power Clean Singles

5 rounds

2:00 work/2:00 Rest

17/14 Bike/200m Run/250m Row

10 Single DB Box Step Up Overs; 50/35, 24/20

Max Power Cleans in Remaining Time

Thursday

AMRAP 25

400m Run/500m Row/30 cal Bike

8 Bicep Curls+Supinated Overhead BBPress

12 Feet Elevated Straight Leg Deadlifts, BB

15 Box Dips/Ring Dips+20 Banded Triceps Extensions

15 HEAVY Russian Kettlebell Swings

Friday

For time

5-4-3-2-1

Devil Press

10-8-6-4-2

Toes to bar

Straight into….

20-16-12-8-4

Single Arm Alternating Devil Press

25-20-15-10-5

V-Ups

Straight into….

30-24-18-12-6

Alternating DB snatches

36-30-24-18-12

Ab Mat Sit Ups

Saturday

6 Rounds on the 5 min

Rounds 1-3-5

400m Run/500m Row/30/24 Cal Bike

15 American Kettlebell Swings, 453/35

8 Pull-Ups or TRX/Ring Table Row

Rounds 2-4-6

15 Wall Ball

12/9 Cal Row/Bike or 150m Run

6 Pike-Push-Ups, feet elevated

Sunday

Go outdoors and use your fitness.

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