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Rx & Intensity Programming – Week of 11/1/21

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Rx

Monday

8 mins to find a heavy 3 rep thruster from the rack

** Rest 2 mins **

EMOM 5

3 thrusters@80% of the above number you hit.

8 Rounds for time (15 min cap)

8 Thrusters, 95/65

1 Rope Climb/2 rope get ups

Tuesday

1-2-3-4-5-6-7-8-9-10

DB Power Cleans 50/35

2-4-6-8-10-12-14-16-18-20

Hand Release Push Ups

*** After Each set, perform a 25m HEAVY sled push; High bar down/ow bar back.

Wednesday

Every 1:30 for 5 rounds

5 Strict Presses

10-15 ring rows

E5MOM x 5

400m Run OR 500m Row

20 Pull-Ups or Jumping Pull-Ups

10 Shoulder to Overhead, 135/95

Thursday

AMRAP 25

400m run/500m row/30/25 Cal Bike

14 Alternating DB Hammer Curls

12 DB Bench Press

12 DB RDL March

20 Landmine Standing Rotations

Friday

Every 2:30 for 7 rounds

Perform set rep count of deadlifts

15-12-10-8-6-6-6

12 min Up-Ladder

3 American KBS, 53/35

3 Burpee Box Jump Overs, 24/20

** Add three reps to to each movement each round (6-6, 9-9, 12-12, etc)

Saturday

3 Rounds (24 min cap)

30 Alt. Single Arm DB Split Snatch, 50/35

4x50m Shuttle Run

30 Single Arm Overhead Step-Back Lunge, 50/35

100 Double Unders

30  DB Clean and Jerks, 50’s/35’s

Sunday

Go outdoors and use your fitness.

Intensity

Monday

EMOM 12

3 Thrusters, BB/2xDB/KB; build

8 Rounds for time (15 min cap)

8 Thrusters, BB

1 Rope Climb/2 rope get ups

Tuesday

1-2-3-4-5-6-7-8-9-10

DB Power Cleans 50/35

2-4-6-8-10-12-14-16-18-20

Hand Release Push-Ups

*** After Each set, perform a 25m HEAVY sled push, high down/low back or backward sled drag.

Wednesday

Every 1:30 for 5 rounds

5 Strict Presses

10-15 ring rows

E5MOM x 5

400m Run OR 500m Row

20 Pull-Ups or Jumping Pull-Ups

10 Push Press

Thursday

AMRAP 25

400m run/500m row/30/25 Cal Bike

14 Alternating DB Hammer Curls

12 DB Bench Press

12 DB RDL March

20 Landmine Standing Rotations

Friday

Every 2:30 for 7 rounds

Perform set rep count of deadlifts

15-12-10-8-6-6-6

12 min Up-Ladder

3 American KBS, 53/35

3 Burpee Box Jump Overs, 24/20

** Add three reps to to each movement each round (6-6, 9-9, 12-12, etc)

Saturday

3 Rounds (24 min cap)

30 Alt. Single Arm DB Split Snatch

4x50m Shuttle Run/250m Row/15/12 Cal Bike

30 Single Arm Overhead Step-Back Lunge

100 Double Unders

30  DB Clean and Jerks

Sunday

Go outdoors and use your fitness.

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