Rx & Intensity Programming – Week of 6/14/21

Rx

Monday

Every 2:30 for 6 rounds

5 Back Squats@70-75% of last weeks max.

Tempo: 41X1

6 Rounds: 1 min Work/1 min Rest

15/12 Calorie Assault Bike SPRINT

Max Burpees remaining time


Tuesday

For time (30 min cap)

100 Double-Unders

30 Alternating DB Hang Clean and Jerks, 50/35

5 Rope Climbs/7 Rope Get-Ups

** Rest 2 mins **

For time

100 Double Unders

30 Alternating DB Hang Snatches, 50/35

5 Rope Climbs/7 Rope Get-Ups

** Rest 2 mins **

For time

100 Double Unders

30 Alternating SA Devil Press, 50/35

5 Rope Climbs/7 Rope Get-Ups


Wednesday

E2MOM x 5

100m run

3 Push press, building

Every 2:30 until Failure

1 rep of DB DT Movements

1 Deadlift, 2×50/35

1 DB Hang Power clean

1 Shoulder to OH

Then 2,2,2. And 3,3,3 and so on. Until Unable to complete in 2:30 min time frame.


Thursday

AMRAP 25

400m Run/500m Row/30 Cal Bike

10 Strict HSPU OR 15 Kipping HSPU

10 Strict Pull Ups OR 15 Feet Elevated Ring Rows

5 HIGH Box Jumps+5 Broad Jumps for Distance


Friday

“Summit Day”

10 Rounds for time

300m Run

50m Walking Lunges

50 Box Step-Ups, 20″ for all

** Weight vest, if available: 20/14


Saturday

20 Rounds (25 min cap)

5 Toes to Bar

5 Burpees

10/8 Cal Bike


Sunday

Go outdoors and use your fitness.


Intensity

Monday

Program #1 (20)

“Choose Your Destiny” – Death by…

Wallball

or

Ball Slams

Program #2 (8)

4 Rounds

20L/20R Standing Pallof Press, band

30 sec Single Arm Plank, left; accumulated

30 sec Single Arm Plank, right; accumulated


Tuesday

Program #1 (10)

AMRAP 10

100m Run/10 Cal Bike/150 Row

5 DB Burpees

100m Run/10 Cal/150 Row

5 DB Renegade Rows

Program #2 (12)

12 min Up Ladder

2-4-6-(n+2)

Deadlifts

Box Jumps

Program #3 (5)

5 Rounds (no rest between rounds)

10 Sec V-ups (goal: 10 Reps)

20 Sec Hollow Hold

30 Sec SLOW Knees to Chest (active recovery)


Wednesday

Program #1 (15)

4 Rounds: 1 min each station. Rest 1 min after each round.

Battle Rope Slams

2xKB Front Rack Hold

Alt. Arm Clean and Press, 1xDB

Program #2 (13)

50 Double-Unders/100 Single Unders

1k Row

100 Double-Unders/200 Single Unders

800m Run

50 Double-Unders/100 Single Unders


Thursday

Program #1 (20)

With a Partner…

60/50 Cal Row

100 Russian KB Swings 

80/70 Cal Row

100 Russian KB Swings, heavier than first set

100/90 Cal Row

** P1 Works, P2: Front/Back Scale. Break Reps as desired.

Program #2 (8)

4 Rounds – 30 sec work/30 sec rest. Alternate.

Z-Press

Narrow Push-Ups


Friday

Program #1 (21)

9 min to complete…

50-40-30-20-10

Mountain Climber, L+R=1

Air Squats

7 min to complete…

40-30-20-10

Mountain Climber, L+R=1

Alt. Arm Gorilla Rows, L+R=1

5 min to complete…

30-20-10

Mountain Climbers, L+R=1

Sprawls

** Rest if time remains in an interval. If no time remains, move on to the next interval.

Program #2 (6)

EMOMx6

M1: Max Bar Hang, no more than 2 drops 

M2: 15/15 Bicycles, backwards + Max V-Sit


Saturday

Program #1 (25)

20 Rounds

5 Knees-to-Elbows

5 Burpees

10 Cal Bike/4x25m Shuttle Run/150m Row


Sunday

Go outdoors and use your fitness.

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