Rx
Monday
M1: 16/13 Calorie Row
M2: 20 Ab Mat Sit Ups
M3: 14/11 Calorie Bike
M4: 16 Wall Balls
Tuesday
E3MOM x 5
10 Barbell biceps curls
10 Supinated Barbell Rows
10 DB Bench Press
10 Box Or Ring Dips
4 Rounds for time (15 min cap)
100m Farmers Carry, as heavy as possible.
15 DB/KB Deadlifts, same weight as carries
15 Toes to bar/Knees to Elbows
Wednesday
Every 2:30 for 6 rounds
3-4 Back Squats@80-90%
AMRAP 12
100m run (Intensity Options: 150m Row/8/6 Cal Bike)
8 Box Jump Overs, 30/24
10 Single Arm DB Thrusters, 50/35
Thursday
AMRAP 25
400m run/500m row/30/25 cal bike
20 Single Arm Bent Over Rows
16 Barbell Split leg RDLs
5 reps each of 3 way shoulder
Accumulate 45 seconds in TRX Plank (hands on TRX)
Friday
For time (30 min running clock)
100 Double-Unders/200 Single-Unders
80 American KBS, 53/35
60 Hand Release Push-Ups
40 Box Step Ups, 50/35; 20″ all
20 DB Burpees, 50’s/35’s
** Rest 5 mins **
For time
50 Double-Unders/100 Single Unders
40 American KBS
30 Hand Release Push-Ups
20 Box Step-Ups
10 DB Burpees
Saturday
Veterans Day 12 Hours of Hero WODs.
Join us Saturday November 13, 2021 from 7AM to 7:30PM for 12 HERO Wods.
You may go solo or as a team of 2, 3, or 4. Do all 12 workouts or pick and choose a any as you wish throughout the day. All options are open.
Jump in, have fun, and support a great cause.
Donations will be accepted (Venmo information for donations can be found on the gym whiteboards.) to support the Travis Mills Foundation, https://travismillsfoundation.org/
You can find all 12 Hero WODs listed here…
https://www.intensityparkmeadows.com/veterans-day-12-hours-of-hero-wods/
Sunday
Go outdoors and use your fitness.
Intensity
Monday
EMOM 32
M1: 16/13 Calorie Row
M2: 20 Ab Mat Sit Ups
M3: 14/11 Calorie Bike
M4: 16 Wall Balls
Tuesday
E3MOM x 5
10 Barbell biceps curls
10 Supinated Barbell Rows
10 DB Bench Press
10 Box Or Ring Dips
4 Rounds for time (15 min cap)
100m Farmers Carry, as heavy as possible.
15 DB/KB Deadlifts, same weight as carries
15 Toes to bar/Knees to Elbows
Wednesday
Every 2:30 for 6 Rounds
4 Back Squats, moderate
15 Sprawls
20 Seated Pike-Ups
AMRAP 12
100m run/150m Row/8/6 Cal Bike
8 Box Jump Overs
10 Single Arm DB Thrusters
Thursday
AMRAP 25
400m run/500m row/30/25 cal bike
20 Single Arm Bent Over Rows
16 Barbell Split leg RDLs
5 reps each of 3 way shoulder
Accumulate 45 seconds in TRX Plank (hands on TRX)
Friday
For time (30 min running clock)
100 Double-Unders/200 Single-Unders
80 American KBS, 53/35
60 Hand Release Push-Ups
40 Box Step Ups, 50/35; 20″ all
20 DB Burpees, 50’s/35’s
** Rest 5 mins **
For time
50 Double-Unders/100 Single Unders
40 American KBS
30 Hand Release Push-Ups
20 Box Step-Ups
10 DB Burpees
Saturday
Veterans Day 12 Hours of Hero WODs.
Join us Saturday November 13, 2021 from 7AM to 7:30PM for 12 HERO Wods.
You may go solo or as a team of 2, 3, or 4. Do all 12 workouts or pick and choose a any as you wish throughout the day. All options are open.
Jump in, have fun, and support a great cause.
Donations will be accepted (Venmo information for donations can be found on the gym whiteboards.) to support the Travis Mills Foundation, https://travismillsfoundation.org/
You can find all 12 Hero WODs listed here…
https://www.intensityparkmeadows.com/veterans-day-12-hours-of-hero-wods/
Sunday
Go outdoors and use your fitness.
